CrossFit WOD – 3/9/16

Metcon (No Measure)

Straddle Splits 2min

Use a medicine ball to take some weight out of your legs. Sit it in front and then put your hands on top. Second minute try and drop to your elbows

10 Back Squats

10 OHS

10 Sot Press

3 Rounds

Hang Snatch (Perform one set every 90 Sec.)

Work off of your Heaviest Snatch max.

Set 1 x5 @ 50%

Set 2 x5 @ 60%

Set 3 x3 @ 65%

Set 4 x2 @ 70%

Set 5 x2 @ 75%

Set 6-10 x2 @ +80%

Metcon (Time)

600m Farmers Carry

x30 Push-ups


Workout of the Day


  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)

    *Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
    **Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
    ***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.

    If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.

    If you feel capable an…

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