CrossFit WOD 6/2/20

Warm-up

0-5:00

Briefing

5:00-20:00

PVC Shoulder Stretch x30s Each Side

Barbell Shoulder Rotations x20

Upright Row x10

Upright Row to Front Rack x10

High Hang Clean

Low Hang Clean

Clean from Ground

Demo Complex (Above knee, below knee, ground)

20:00-35:00

3 Position Power Clean (1-1-1-1-1)

Above knee, below knee, from ground

Metcon (AMRAP – Reps)

35:00-45:00

WOD Prep

Cycling of Hang Cleans

Hanging Shoulder Shrugs

Beat Swings x5

Half Pullups x5

Pullups x5

45:00-55:00

8 AMRAP

2-4-6-8-10…

Hang Power Cleans

Pullups

Increase reps by 2 every round

55:00-60:00

Cool Down and Clean Up

Workout of the Day

CrossFit

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

    Intermediate
    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
    Beginner
    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

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

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