CrossFit WOD – 6/5/15

CrossFit

Coaches Choice (No Measure)

Front Squat (5-3-1-5-3-1)

Front Squats

5 @ 80%

3 @ 85%

1 @ 90%

5 @ 85%

3 @ 90%

1 @ 95%

Perform one set every 2 minutes.

THIS WILL BE HARD. It is suppose to be. Grind it out. If you get 4/5 reps or 2/3 reps that is okay. Continue to increase with the set reps. We will be testing your front squat within the next 3 weeks.

Metcon (No Measure)

Extra Work

Spend 10 minutes walking on your hands. Scale to wall walks and nose to wall holds if you are not confident on open floor.

Snatch Balance

5×3 – Keep it light and fast.

Metcon (Time)

40yrd Bear crawl

x20 KB Snatches 35/26 (10R/10L)

5RFT

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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