CrossFit WOD 8/11/20

Warm-up

0-5:00

Briefing

5:00-20:00

Prone Rotations x10/10

Prone Y x20

Prone T x20

Elbow Rotations x20

High Pull

High Pull to Front Rack

High Hang Muscle Clean

High Hang Power Clean

Low Hang Power Clean

Power Clean

Push Jerk

20:00-30:00

Muscle Clean (3-3-3-3-3)
Metcon (3 Rounds for reps)

40:00-55:00

0-5:00

30 Clean and Jerks 115/80

5 minute cap

5:00-10:00

30 Clean and Jerks 135/95

5 minute cap

10:00-15:00

ME Clean and Jerks 155/105

Workout of the Day

CrossFit

  • Saturday, December 4th 2021

    CrossFit Elizabethtown – CrossFit
     
    Warm-up (No Measure)
    A. General

    60sec Row/Bike/Run/Ski @ easy

    30sec Banded good mornings

    45sec Row/Bike/Run/Ski @ Moderate

    30sec Banded T pull aparts

    30sec Row/Bike/Run/Ski @ Hard

    B. Mobility

    Front rack bent elbow stretch

    5 x/side 5sec contract + 5 sec relax

    https://youtu.be/-3S0gZ3xL10

    C. Specific

    2 sets

    3 clean first pull

    3 hang muscle clean

    3 low hang power clean

    3 jerk dips

    3 push press

    3 Push Jerk

    3 tempo clean & jerk

    5-10 Cal Machine @hard
    Metcon
    A: Metcon (4 Rounds for reps)
    2 rounds

    AMRAP 2 minutes

    15/12 Cal Bike/Ski/Row

    Max Clean & Jerk 185/135 lbs

    Rest 2 minutes

    AMRAP 2 minutes

    6 Clean & Jerk 185/135 lbs

    Max Cal Bike/Ski/Row

    Rest 2 minutes
    KG: 80/60

    Score: Total reps

    TC: 14mins

    Scaling options

    Beginner

    2 rounds

    Amrap 2 minutes

    10/8 Cal Bike/Ski/Row

    Max Clean & Jerk @mod-heavy

    Rest 2 minutes

    Amrap 2 minut…

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