CrossFit WOD 9/10/20

Warm-up

0-5:00

Briefing

5:00-30:00

Banded Knee Lockouts x20/20

Banded Single Deadlift 2×10/10

Banded Reverse Lunge 2×10/10

Banded Hamstring Pull Situp 20

Marching Hip Bridge x20

Yoga Pushups x10

Clean Demo and Technique

Metcon (Time)

400m Run

21 Burpees

400m Run

15 Burpees

400m Run

9 Burpees

200m Run

9 Power Snatches

200m Run

15 Power Snatches

200m Run

21 Power Snatches 75/55

Workout of the Day

CrossFit

  • Friday, July 23rd 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    30 sec Row or Bike
    30 sec Inch worms

    B. Mobility
    Rotating scorpions
    60 seconds

    C. Specific
    3 sets
    10 sec Wall facing HS hold
    5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets
    5-10 Bench press @60%
    30 sec HS hold

    Rest 90 seconds between sets

    Score: Weight used across each set
    TC: 12minsScaling options
    Beginner
    3 sets
    5-10 Bench press @light-mod
    30 sec Hand plank hold

    Intermediate
    3 sets
    5-10 Bench press @60%
    30 sec Piked HS holdMetconB: Metcon (4 Rounds for time)4 rounds, each for time
    200m Run
    25 DB Deadlift @2×50/35lbs
    6 Bar Muscle-ups
    Rest 1 minutes

    KG: 22.5/15
    Score: Time of each round
    TC: 18minsScaling options
    Beginner
    4 rounds, each for time
    100m Run
    15 DB Deadlift @2xlight
    6 Jumping pull-ups @2sec down
    Rest 1 minutes

    Intermediate
    4 rounds, each for time
    200m Run
    25 DB Deadlift @2×35/25lbs
    6 CTB or Assisted CTB
    Rest 1 minutesExtra Access…

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