CrossFit WOD – 6/1/15

CrossFit

Metcon (No Measure)

Squat Therapy x5

Goblet Squat 70/53 2×10

Back Squat (5×1 @ 95% Emom5)

Metcon (Time)

18-15-12-9-6-3

KB Thrusters 53/35

18-15-12-9-6-3

Chest 2 Bar pull-ups

RX+ Bar MU Same Rep Sceme as C2B

Metcon (No Measure)

Extra Work

Strict Weighted Pull-ups

5×5

Weighted Push-ups

5×10

20yrd Sprint x 20

1 Sprint Every 30 Sec (10 min)

Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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