CrossFit WOD – 6/29/15


Chinese Splits (No Measure)

Metcon (No Measure)

Emom 9

Min 1 – Dubs

Min 2 – x10 Goblet Squats 35/53

Min 3 – x10/8 TTB

Back Squat (10 x 2 @ 40%)

3 Sec Pause at the Bottom.

Metcon (Time)

For Time:

x30 Chest 2 Bar Pull-ups

x50 OHS 45/35

Metcon (Time)

Extra Work

Split Stance Press


Split Jerk

4×2 @ 80% w/2 sec Pause on catch

Metcon 2

x25 Airdyne Cal

x15 HSPU

x10 T2B


Workout of the Day


  • 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
    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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