CrossFit WOD – 6/23/15

CrossFit

Coaches Choice (No Measure)

Power Clean (6×2 @ 75% w/3 Sec Pause on Catch)

Every 90 Sec perform both reps as a group on the coaches cue.

Metcon (AMRAP – Reps)

10 min Amrap

5 Hang Squat Cleans 155/105

7 Bar-Facing Burpees

Metcon (No Measure)

Strict Weight Pull-ups 9/18

3xME

Ring Dips

3×8 w/2 Sec pause at top and bottom

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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