CrossFit WOD – 2/23/16

Announcements

The CrossFit Open Kicks off this Thursday at 8pm!

We will be hosting a viewing with the yearly open workout with our coaches beginning immediately after the 16.1 is announced.

We will hold a viewing every Thursday at 8pm of the new workout.

Metcon (No Measure)

Warm-up

-Bear Crawl 50ft

-Hanging L-sit x30 Sec (break up into sets if you have too)

-Weight Plank w/seratus reach

3 rounds

Clean and Jerk (12 Min to establish 1RM for the day)

Metcon (Weight)

Amrap 9

300M Row

90% of C&J Max x2

You will only receive 2 chances each set to hit your C&J. If you miss both lifts the score for that round is 0

If you Hit one and miss the second your score will be the weight for the first lift

Example: C&J weight 100#

Round 1 – Athlete rows 300m make 2/2 on C&J. Score = 200#

Round 2 Athlete Rows 300m Makes 1/2 on C&J. Score = 100#

Total Score for this workout would be 300#

Workout of the Day

CrossFit

  • Monday, October 25th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    2 sets

    30sec Row/Bike/Ski

    5 RDL Jump @empty bar

    10 Rotating T spine squats

    https://youtu.be/ue3M_kDdX34

    B. Specific

    3 Hang clean pull

    3 Tall power cleans

    5 Front rack elbow rotations

    3 Tempo power cleans

    3 Pause Front squats*

    *Pause for 2 seconds in the bottom

    Front rack elbow rotations

    https://youtu.be/8rqB4j2iUEA
    Weightlifting
    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options

    Beginner

    5 x 3 + 3 @Moderate

    Intermediate

    As written

    COMP

    7 x 1 + 1 @85%+
    Metcon
    B: Metcon (5 Rounds for time)
    Every 5 mins for 25 minutes

    30 Wall balls 20/14lbs

    20/16 Cal Bike/Row/Ski

    15 KB swings 32/24 Kg
    KG: 10/8

    Score: Time of each set

    TC: 25mins

    Scaling options

    Beginner

    Every 5 mins x 5 sets

    20-30 Wall balls @light

    12/10 Cal Bike/Row/Ski

    15 Russian KB swings @Modera…

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