CrossFit WOD – 9/15/18

Warm-up

Min 0-5

Wall Run

Shoulder 30 Sec

30 sec rest

Waist 30 Sec

30 sec rest

Thigh 30 Sec

Min 5-15

Snatch Prep:

Footwork H/M/L x10

High Hang Snatch x10

Hang Snatch x10

Snatch x10

MIn 15-25

Warm-up Snatch

25-30

Set up sleds and potty

30-60: Metcon (Time)

Team Workout

Aquire 800m sled Push

160/125

Then

x200 Squat Snatches

75/55

95/75

115/85

135/95
Weight Increase every 50 Reps

Alt Weights

bar

65/45

75/55

85/60

95/65

Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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