CrossFit WOD 7/31/20

Warm-up

0-5:00

Briefing

5:00-30:00

Kneeling Kick Out 2×12

Single Leg Knee Raise 2×10

Bench Knee Raise 2×10

Snatch Prep

Box Jumps

200m Run

Metcon (AMRAP – Reps)

30:00-55:00

20 AMRAP

200 meter run

3 Box Jumps, 3 Hang Power Snatches

200 meter run

6 box jumps, 6 Hang Power Snatches

200 meter run

9 box jumps, 9 Hang Power Snatches

continue sequence until 20 minutes is up

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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