CrossFit WOD – 4/23/16

Warm-up

Back Squats x10

OHS x10

Front Rack Sot Press x10

2 Rounds

Weightlifting

Saturday Weightlifting is meant to dial in your positions and most of all HAVE FUN!!! We will have very open ended sets so that if you are feeling good you can go for the PR. or if things are feeling a little off we can bring it back a little and really dial it in.

Hang Clean (2-2-2-2-2-2-2-2)

Metcon (Time)

Partner WOD

80 Pull-ups

80 KBS

80 Burpee Box Jumps

*Each movement must be bought in with a 100m Sled push.

**Teams may be of no less than 2 people. for every extra team member add a sled push as well as 40 reps.

***Each movement is performed in 8 rep intervals

Workout of the Day

CrossFit

  • 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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