CrossFit WOD – 7/30/2015

Front Squat (Build to a Heavy 5RM)

This could be anything. You all have been squating like beast! Feel free to go as heavy or light as you want.

Your effort should match your mindset.

Metcon (Time)


Over Head Walking Lunge 45/25 (plate) 50Ft

x15 Pull-ups

x7 Front Squats @ 70 % of 5RM previously established. Pull from floor.

Coaches Choice (No Measure)

Workout of the Day


  • 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
    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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