CrossFit WOD – 7/21/15

WarmUp

Coach’s Choice

 

Strength

Power Snatch + Squat Snatch (6×2)

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

Perform 2 Set every 2 minutes

Post your scores to the Whiteboard.

 

Metcon (AMRAP – Reps)

Power Snatch 135/85

Ring Dips

1-2-3-4-5-6-7-8-9-10………

9min AMRAP

 

Scaleble Options

Level 1 – 115/75

Level 2 – 95/65

Level 3 – 85/55

Level 4 – 65/45

**you can also use the same weight that you finished your Strength word with.

Post your scores to the Whiteboard.

 

Metcon (Weight)

Bench Press
Find your 3 rep max.
Close Grip

Post your scores to the Whiteboard.

Then

4×5 @ 90% of 3 Rep max

Superset with

Weighted Pull-ups – go heavier than last week.

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…

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