CrossFit WOD – 7/2/15

CrossFit

Metcon (No Measure)

Band Assisted Hip and Shoulder Mobility

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 6 minutes of:

4/3 Muscle-Ups

12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

4 Hang Cleans (185/135 lbs)

8/6 Strict Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

5 Deadlifts (275/185 lbs)

10 Burpees Over the Barbell

50 Double-Unders

Rest exactly 4 minutes, and then. . .

Complete as many rounds and reps as possible in 6 minutes of:

4 Thrusters (135/95 lbs)

8 Ring Dips

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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