CrossFit WOD – 6/16/16


Hip Swings x20

Broad Jump x15

Med ball Throws (from chest) x10

Clean and Jerk (2-2-2-2-2-2 75-90% (Across))

“Across” means you will stay at the weight through all 6 sets. We want CONSISTENCY! Even if it feels good wait until you have completed all 6 sets before you go up any. Pick a weight between 75-90%. Gage as you warm up.


Metcon (AMRAP – Rounds and Reps)

50ft Sprint

8 Clusters

10 min AMRAP
(Record # of Clusters)

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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