CrossFit WOD – 9/3/15

Metcon (No Measure)

Inch Worm to Hollow Body hold x10

Scorpion x 10

Box Jump (High) x5

Goblet Squat x10

Power Clean (x2 @ 75% Emom 10)

Squat Clean (x1 @ 75%+ Emom 5)

Seamless transition from power to squat clean. Keep the same aggressiveness with your pull as you had on the Power Clean

Metcon (Time)

21-15-9

WallBall 30/20

Ring Dips 20/10 (use a DB between your feet)

Workout of the Day

CrossFit

  • 2/19/19

    CrossFit Elizabethtown – CrossFitWarm-upDip Support (Box or Rings) x30 Sec
    Goblet Squat x10
    Stiffleg DL x10
    Single Arm Press x10

    Complex Prep
    Deadlift
    Bent Over Rower
    Upright Row
    BN Press

    Metcon Prep:
    Ring Dip Scaling (Ring Dips > Box Dips > Floor Dips(KB/DB)Posterior Complex (5×1)Deadlift x12
    Bent Over Rower x9
    Upright Row x6
    BN Press x3*Perform all 30 reps without dropping bar
    **Manage weight to grips abilityWilmot (Time)6 Rounds for time of:
    50 Squats
    25 Ring DipsIn honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008To learn more about Wilmot click here

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