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

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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