CrossFit WOD – 7/23/15

WarmUp

T-Spine Mobility

2 Rounds

5 Presses

5 Push Presses (heels down)

 

Split Jerk (3-3-2-2-1-1-1-1-1-1)

S1 x3 @ 50%

S2 x3 @ 60%

S3 x2 @ 70%

S4 x2 @ 75%

S5 x1 @ 80%

S6 x1 @ 85%

S7 x1 @ 90%

S8 x1 @ 95%

S9 x1 @ 100-105%

S10 x1 @ 105+

Post your scores to the Whiteboard.

 

Metcon (Time)

21-15-9

GHD Sit-ups

S2OH 125/85

 
*Scale Sit-ups to Med ball Sit-ups.

**Bar comes from the floor.

Post your scores to the Whiteboard.

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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