CrossFit WOD – 8/6/15

Metcon (No Measure)

Batwing x 9 w/2 sec hold

Sot Press x10

3 rounds

Tall Jerks (3×3 Every 90 Sec)

Split Jerk (10×1)

Set 1 @ 60%

Set 2 @ 70%

Set 3 @ 75%

Set 4 @ 80%

Set 5 @ 85%

Set 6 @ 90%

Set 7 @ 95%

Set 8 @ 98-100%

Set 9 @ 100-105%

Set 10 @ 105+

Perform 1 Set every 2 minutes

Metcon (Time)

12-9-6

Thrusters @ 115/85

Bar over Burpees

Workout of the Day

CrossFit

  • Tuesday, October 26th 2021

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

    3min Row @easy

    B. Mobility

    Prone PVC shoulder dislocates

    10 reps

    https://youtu.be/JEWmoIwYUb0

    C. Specific

    3 sets

    3-5 Beat swings

    3-5 Transition mu

    Transition Mu

    Beginner: https://youtu.be/QYFJ108HOC8

    Intermediate: https://youtu.be/vs_ZlCrxfQ4

    Advanced: https://youtu.be/spafzsIBzzI
    Metcon
    A: Metcon (Calories)
    5 rounds

    3min AMRAP

    6 Ring muscle ups

    12 Shoulder to OH 135/95 lbs

    Max Cal Row in remaining time

    1 min rest between amraps
    KG: 60/40

    Score: Total reps (Cals)

    TC: 20 mins

    Scaling options

    Beginner

    5 rounds

    3min amrap

    6-12 Ring Rows

    12 Shoulder to OH @light

    Max cal row in remaining time

    1 min rest between amraps

    Intermediate

    5 rounds

    3min amrap

    6 Box Transition ring muscle ups

    12 Shoulder to OH @95/65 lbs

    Max cal row in remaining time

    1 min rest between amraps

    COMP

    5 rounds, each for time

    3min…

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