(No Measure)
T-Spine Mobility
2 Rounds
5 Presses
5 Push Presses (heels down)
Split Jerk (6×2 @ 95% of 2 RM Established last wee)
Perform 1 Set every 90 Sec
Metcon (Time)
EMOM 10
Min 1 – 50 ft OH W.Lunge 45/35
Min 2 – 40 sec Plank
CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Row/Bike/Ski
5 RDL Jump @empty bar
10 Rotating T spine squats
https://youtu.be/ue3M_kDdX34
B. Specific
3 Hang clean pull
3 Tall power cleans
5 Front rack elbow rotations
3 Tempo power cleans
3 Pause Front squats*
*Pause for 2 seconds in the bottom
Front rack elbow rotations
https://youtu.be/8rqB4j2iUEA
Weightlifting
A: Power Clean (5 x 1 + 1 @85%+)
5x 1 Power Clean + 1 Squat clean
Score: Max weight
TC: 10mins
Scaling options
Beginner
5 x 3 + 3 @Moderate
Intermediate
As written
COMP
7 x 1 + 1 @85%+
Metcon
B: Metcon (5 Rounds for time)
Every 5 mins for 25 minutes
30 Wall balls 20/14lbs
20/16 Cal Bike/Row/Ski
15 KB swings 32/24 Kg
KG: 10/8
Score: Time of each set
TC: 25mins
Scaling options
Beginner
Every 5 mins x 5 sets
20-30 Wall balls @light
12/10 Cal Bike/Row/Ski
15 Russian KB swings @Modera…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#