CrossFit WOD – 6/17/15

CrossFit

Metcon (No Measure)

2 Rounds

Batwing x 10 w/2 sec pause @ contraction

Reverse Snow Angel x20

Sot Press x10

Split Jerk (8×1)

Build over the course of 8 sets. Form comes first. This is not the day for a 1RM. If the lift starts looking ugly then back down to the limits of your capabilities to keep good technique.

Metcon (No Measure)

Extra Work

Core strengthening

Banded Back Ext

3×15

Weighted Plank

3×30 Sec.

Metcon (4 Rounds for time)

Rowing

4×400

Do not go all out. We may or may not be having a very famous lady visiting us Friday.

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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