CrossFit Elizabethtown – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60sec Row
30sec Worlds greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Specific
-5 snatch lift offs
-5 Snatch high pulls
-5 OHS
-5 tall Snatches
-5 tempo snatches
Weightlifting
A: Metcon (Weight)
Tempo Snatch high pull + Hang squat snatch
6 x 2 + 1 @acending
Score: Heaviest set
TC: 20mins
Scaling options
Beginner
Tempo Snatch high pull + Hang Power snatch + OHS
6 x 1 + 1 + 1 @Technical load
Intermediate
As written
Metcon
B: Metcon (Time)
For time, partition the reps however you’d like:
100 Wall Balls 20/14lbs
20 Snatches 155/105lbs
KG:
10/6
70/50
Score: Time
TC: 10mins
Scaling options
Beginner
For time, partition the reps however you’d like:
5 rounds
20 Wall Balls @light
4 Snatches @moderate, but lighter than the previous snatches
Intermediate
For time, partition the reps however you’d like:
80-100 Wall Balls @20/14
20 Snatches @115/75lbs
Extra Accessory
Metcon (No Measure)
Poliquin step-ups
3 x 8/leg
Rest 60 seconds between sets
Quad strengthening/knee prehab
Points of performance:
– Foot on the plate 15° out
– Knees move forward and heel of the non-working foot touches the ground next to the toes of the working foot