CrossFit WOD 3/27/20


I, Y, T, W x10 each movement

Kneeling T Spine Twist x10 each side

Yoga Push-up x10

Kneeling Archer x10 each side

Air Squats x10

Jump Squats x10

Metcon (AMRAP – Reps)


2 Rounds

10 Pushups

10 Jumping Squats


2 Rounds

12 Pushups

12 Jumping Squats


2 Rounds

14 Pushups

14 Jumping Squats

Add 2 reps after every 3:00

Must rest after 2 rounds and wait for the next 3:00 minute mark to start next round

Continue until you cannot complete prescribed reps and rounds


50 Hollow Rocks

Workout of the Day


  • Monday, November 29th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    60sec Row
    30sec World’s greatest stretch (15sec/side)
    30sec Rotating full squat T spine rotations

    B. Specific
    2 sets
    -5 Muscle snatch
    -5 Power snatch balance
    -5 Tall Power SnatchWeightliftingA: Metcon (Time)For time
    60 Power Snatch @50%Score: Time
    TC: 12mins

    Scaling options
    10 x 6 Power Snatch @light-mod
    *Work on getting the athlete to full hip extension.

    60 Power Snatch 75/55lbsMetconB: Metcon (2 Rounds for time)Every 10mins x 2 sets
    Partition the reps however you like:
    30 Burpee box jump overs 24/20″
    60 Pistols
    90 Kettlebell swings 24/16 KgScore: Each set for time
    TC: 20mins

    Scaling options
    Every 10mins x 2 sets
    Partition the reps how you like:
    20 Burpee box jump overs @low
    40 Heel Lock or Pistol to Band
    80 RKBS @Moderate

    Every 10mins x 2 sets
    Partition the reps how you like:
    25 Burpee box jump overs @24/20″
    30 Pistols OR…

CrossFit Teens