CrossFit WOD – 8/24/15

Metcon (No Measure)

Hip Mobility

Then

3 rounds not for time

Goblet Squats x8

Squat Therapy x10

Superman to V-up x 5 Each way

Back Squat (With a Running Clock)

Perform one Set Every Min on the MInute

S1 @ 50% x 8

S2 @ 60% x 6

S3 @ 65% x 5

S4 @ 70% x 4

One min Rest

Perform one set every 2 minutes

S5 @ 75% x 3

S6 @ 80% x 2

S7 @ 85% x 1

S8 @ 90% x 1

S9 – S10 @ 95% x1-2

Metcon (Time)

45 KBS 70/53

30 Burpees

15 KBS 70/53

Metcon (AMRAP – Rounds)

Extra Gymnastics

Practice Kipping/Butterfly Pull ups for 10 min

Set a 3RM Weighted Pull-up

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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