CrossFit WOD 7/28/20

Warm-up

0-5:00

Briefing

5:00-25:00

Arm Swings

Leg Swings

Foam Roll

High Hang Power Clean

Low Hang Power Clean

Power Clean

Back Squat

Push Press

Go over movements for metcon

25:00-50:00

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 5 Rounds increasing weight each round

1 Round consists of 7 unbroken sets of the complex

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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