CrossFit WOD 8/30/19


5m of double under practice BEFORE class

Bar asst squat hold

Squat hold (front rack)

Press in split/jerk


Push press

Hang clean

Tall jerk

Clean & jerk

Metcon prep:

10 dubs

10 sit-ups

3 chin-ups/MU

Clean and Jerk (3×2)

*15m to build to your heaviest 2 rep for today.

**3×2 @ 80%. Aim for consistency and routine movement.

Metcon (AMRAP – Rounds and Reps)

100 dubs/singles

30 sit-ups

15 MU/chin-ups
*strive for unbroken jump rope and sit-ups

**bar or rings for MU

***jumping chin-up w/slow lower for scale

Workout of the Day


  • Sunday, July 25th 2021

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

    3 rounds

    200m Run

    30sec Quadruped calf pedals

    15sec Double unders

    15 sec Banded Good mornings

    B. Mobility

    PNF hamstring stretch


    5 seconds contraction, pushing against the band with your foot

    5 seconds stretch, pulling your foot back

    C. Specific

    3 x 50′ butt kicks + 50′ sprint

    2 sets

    5 KB dead lifts + 5 Russian swings + 5 KB swings

    5 Box jump overs
    A: Metcon (Time)
    For time

    Buy in: 1k Run

    5 rounds for time

    30 Box jump overs 24/20″

    30 KB Swings 24/16 Kg

    Buy out: 1 Km Run

    Score: Time

    TC: 40mins
    Scaling options


    Buy in: 600-800m Run

    5 rounds for time

    30 Box jump overs @low-mod

    15-30 Russian KB Swings @24/16 Kg

    Buy out: 600-800m Run


    Buy in: 800m-1 Km Run

    5 rounds for time

    20-30 Box jump overs @24/20″


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