CrossFit WOD 9/21/19

Warm-up

Arm Swings

High Steps

BN Press in half squat

Front squat

Pull Under (x5 Snatch,x5 Clean)

Hang Snatch/Clean

Power Snatch/ Clean

Metcon (Time)

Partner Workout

100 Power Snatch

100 Power Cleans
*One person working at a time

**Split work evenly

***Increase weight every 20 reps. (10 per person)

****Times per 20 reps(10 per person) should increase slightly but should not see a drastic change in time to complete.

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

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