CrossFit WOD 9/27/19

Warm-up

OH Step-ups (Plate)

Candle stick carry

Wallballs x20

Box jumps x10

Snatch Balance prep:

BN Press

Dip/Drive

Press to Squat

Dip/Drive/Squat

Snatch Balance

Snatch Balance (10-8-6-5-5-5-5)

*Learn the movement with the volume of reps.

**Balance is the key word. Try and keep the feet flat throughout the whole movement.

***Build in weight if it feels right. Don’t feel obligated to increase weight if it’s sketchy.

Metcon (Time)

Farmers carry 200m

Box Jump overs x30

Wallballs x30

3 Rounds
*Farmers carry could see 1-3 sets

**Utilize a height on the box jumps that will allow for a fast, confident pace.

***Wallball weight should allow for 1-3 sets.

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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