CrossFit WOD – 7/14/15

Coaches Choice (No Measure)

Power Clean + Squat Clean (6×2)

Start @ 70% and then build over the course of 6 sets

Perform 2 Set every 2 minutes

Metcon (AMRAP – Reps)

Power Clean @ 205/155

Strict HSPU

1-2-3-4-5-6-7-8…….

9 min Amrap

Ascend in reps as high as possible in 9 minutes.
Scaleble Options

Level 1 – 185/135

Level 2 – 155/115

Level 3 – 135/95

Level 4 – 115/80

Metcon (Weight)

Close-Grip Bench Press

Set 5 Rep Max

Then

4×5 @ 90% of 5 Rep max

Superset with

Weighted Pull-ups

4×5

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…

CrossFit Teens

Archives