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 heaving hang squat clean
3 jerk dips
3 jerk balances
3 Push Jerk
3 tempo clean & jerk
Weightlifting
A: Heavy Grace (Time)
For time
30 Clean & Jerk 225/155lbs
KG: 100/70
Score: Time
TC: 10mins
Scaling options
Beginner
30 Clean & Jerk @Heavy
Intermediate
30 Clean & Jerk @185/135lbs
Metcon
B: Metcon (Time)
3 rounds
20/16 Cal Bike/Row/Ski
20 KB Swings 24/16 Kg
20/16 Cal Bike/Row/Ski
20 KB Swings 24/16 Kg
20/16 Cal Bike/Row/Ski
Score: Time
TC: 26mins
Scaling options
Beginner
3 rounds
12/9 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg
12/9 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg
12/9 Cal Bike/Row/Ski
Intermediate
As written
Cool down
5-8 minutes on bike or light jog