CrossFit WOD 6/27/20

CrossFit Elizabethtown – CrossFit
 
Warm-up (No Measure)
A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded good mornings

45sec Row/Bike/Run/Ski @ Moderate

30sec Banded T pull aparts

30sec Row/Bike/Run/Ski @ Hard

B. Mobility

Front rack bent elbow stretch

5 x/side 5sec contract + 5 sec relax

https://youtu.be/-3S0gZ3xL10

C. Specific

2 sets

3 clean first pull

3 hang muscle clean

3 low hang power clean

3 jerk dips

3 push press

3 Push Jerk

3 tempo clean & jerk

5-10 Cal Machine @hard
Metcon
A: Metcon (4 Rounds for reps)
2 rounds

AMRAP 2 minutes

15/12 Cal Bike/Ski/Row

Max Clean & Jerk 185/135 lbs

Rest 2 minutes

AMRAP 2 minutes

6 Clean & Jerk 185/135 lbs

Max Cal Bike/Ski/Row

Rest 2 minutes
KG: 80/60

Score: Total reps

TC: 14mins

Scaling options

Beginner

2 rounds

Amrap 2 minutes

10/8 Cal Bike/Ski/Row

Max Clean & Jerk @mod-heavy

Rest 2 minutes

Amrap 2 minut…

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#