Wednesday, November 24th 2021

CrossFit Elizabethtown – CrossFit

 

Warm-up (No Measure)

A. General

Amrap 4 minutes

12 In and out squats

10 Squat clean wall balls*

8 Banded lateral hops (4per side)

*Not a med ball clean, A med ball clean into a wall ball

Banded lateral hops:

https://youtu.be/P6kwL0jOsJM

B. Specific

7 RDL

7 muscle clean

7 Elbow rotations

7 Front squats

7 good mornings

Weightlifting

A: Clean (10×1 @85%+)

EMOM 10minutes

1 Clean @85%+

Score: Heaviest set

Scaling options

Beginner

EMOM 10

3 Cleans @mod-heavy*

*Working on technique

Intermediate

As written

Metcon

B: Metcon (2 Rounds for time)

Every 9 mins x 2 sets

15 Power Snatch @75%

50 Wall Balls 20/14lbs
Score: Time of each set

TC: 18minutes

KG: 9/6

Scaling options

Beginner

15 Power Snatch@mod-heavy

30 Wall ball @light

Intermediate

As written

Extra Accessory

Metcon (No Measure)

Swiss ball leg Curls

5 x 10 reps

If no Swiss ball: Use rings
Goal: Hamstring strength + stability

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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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