Wednesday, July 28th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Good Mornings with empty bar

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2 sets

3 Hang clean pull

3 Tall power cleans

3 Front rack elbow rotations

3 Tempo cleans

Weightlifting

A: Power Clean (1 Rep Max)

TC: 12mins

*Recommend sticking to a power clean for the class athlete

Scaling options

Beginner

5 x 2 reps @mod-heavy

Intermediate

As written

Metcon

B1: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
@0:00

@5:00 Perform B2

B2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KG: 60/40

Score: Time for both workouts

TC: 18mins

Scaling options

Beginner

Grace @light

“Helen”

3 rounds

200m Run

21 Russian KB Swings @mod

12 Jumping pull-ups

Intermediate

Grace @115/75

Helen @ Rx’d

Extra Accessory

Metcon (No Measure)

3 rounds

20 Band pull apart

20 Push ups

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