CrossFit WOD – 7/3/15

CrossFit

Coaches Choice (No Measure)

Overhead Squat (3×10)

Level 1 – PVC Pipe

Level 2 45/35

Level 3 95/65

It has been a long time since you all have had weighted OHS so please me modest. We will be slowly building up over the next few weeks to establish a new PR.

Squat as deep as you possibly can each time.

Metcon (Time)

5RFT

5 Power Cleans 135/95

10 C2B

15 Box Jumps 24/20

Run 400m

Metcon (No Measure)

Snatch @ 45%

5×2 Every 90 Sec

No Feet movement or heel lift.

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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