CrossFit WOD 9/11/19

Warm-up

Row 500m

250/leisure

250/fast

Snatch Prep:

BN Press

Press in Half Squat

Snatch Drop

Pull under

High Hang

Hang Snatch

Snatch

Metcon (4 Rounds for time)

Row 30 Calories

x50 Double unders

x15 Power Snatch

Row 30 Calories

x50 Double unders

x12 Power Snatch

Row 30 Calories

x50 Double unders

x9 Power Snatch

Row 30 Calories

x50 Double unders

x6 Power Snatch
*Rest 3m b/t rounds

**Increase Power Snatch weight each round.

***Row Hard, Row Fast.

****Rounds 1 & 2 we could see some touch n go reps. Rounds 3 & 4 should be challenging enough of a load for routine singles.

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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