CrossFit WOD 3/1/2021

Warm-up (No Measure)

Pre-Back Squat:

single-under x 100

pause goblet squat x 5

pause hip bridge x 5

jump squat x 10

* Complete 2 sets

** Rest 20-30 seconds between each movement

Back Squat (5@40% – 5@50% – 5@60%)

*This is a deload week. Don’t neglect attention to detail because the weight is relatively light in comparison to our previous week’s outputs. These type of weeks are a great opportunity to hone in on any faults that may have been observed during our heavier weeks.

**We will begin the front squat next week.

Metcon (Time)

For Time:

21-15-9

power snatch 95/65

toes-to-bar

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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