CrossFit WOD 9/24/19

Warm-up

Jump rope 45 sec

Burpee 45 sec

Row 20 cal

Hydrant x15 each leg

banded lateral steps

Banded squat

Front squat prep:

Front rack hold

Half front squat

Front squat

Front Squat (10-8-5-2-2-2-2-2)

*Build

**Move with precision

***This is NOT on the clock. take advantage of the rest and go when you feel mentally and physically best.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

150 dubs

30 bar over burpees

Row 500/400m
*This workout is a 6 min, all out sprint.

**Goal is one round plus some change.

***Find a friend and sprint together.

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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