CrossFit WOD – 7/1/15

CrossFit

Metcon (No Measure)

External Rotation x20

Close Grip OHS x15

Split Jerk (10×3/2)

Perform 1 Set every 2 minutes

Set 1-3 @ 70% x3

Set 4-5 @ 75% x2

Set 6-10 @ 80% x2

Metcon (AMRAP – Reps)

Amrap 6

x50 Dubs

x5 Jumping Muscle-ups

Scaled Option 1: x5 Muscle-up Transfer

Scaled Option 2: x3 Ring Rows + Ring Push-ups

Metcon (No Measure)

Extra Work

Core strengthening

Wall GHD

3×20

Side Plank

3x1min

Hanging L-sit Hold

3xME (minimum of 30 sec total each set)

Workout of the Day

CrossFit

  • Tuesday, October 26th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    3min Row @easy

    B. Mobility

    Prone PVC shoulder dislocates

    10 reps

    https://youtu.be/JEWmoIwYUb0

    C. Specific

    3 sets

    3-5 Beat swings

    3-5 Transition mu

    Transition Mu

    Beginner: https://youtu.be/QYFJ108HOC8

    Intermediate: https://youtu.be/vs_ZlCrxfQ4

    Advanced: https://youtu.be/spafzsIBzzI
    Metcon
    A: Metcon (Calories)
    5 rounds

    3min AMRAP

    6 Ring muscle ups

    12 Shoulder to OH 135/95 lbs

    Max Cal Row in remaining time

    1 min rest between amraps
    KG: 60/40

    Score: Total reps (Cals)

    TC: 20 mins

    Scaling options

    Beginner

    5 rounds

    3min amrap

    6-12 Ring Rows

    12 Shoulder to OH @light

    Max cal row in remaining time

    1 min rest between amraps

    Intermediate

    5 rounds

    3min amrap

    6 Box Transition ring muscle ups

    12 Shoulder to OH @95/65 lbs

    Max cal row in remaining time

    1 min rest between amraps

    COMP

    5 rounds, each for time

    3min…

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