CrossFit WOD 9/20/19


Jumping Jacks 45 sec

Lunge x20

High Knees (heel pull) 45 sec

Air Squats (coaches pace)

200m run

PVC Overhead Squat

400m Run

Overhead squat (Bar)

Metcon Prep:

Brief expectations and standards


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*500+ days since Nancy’s last visit.

**Run at a maintainable pace.

***Keep sets of overhead squats between 1-2 sets. Adjust weight to fit this demand.

Metcon (No Measure)

BN Press x10

Sit-ups/GHD Sit-ups x20

Box Goblet Squat x10

3 rounds NOT for time
*Recover well from Nancy prior to beginning.

**Utilize weights for presses and squat that will allow for very detailed yet challenged reps.

***Should take no more than 12 minutes to complete.

Workout of the Day


  • 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

    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
    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


    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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