Tag

Jerk
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-3-1+) 75% 85% 95% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (AMRAP – Rounds and Reps) 10 AMRAP 4 Shoulder to Overhead 5 Thrusters 6...
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (3-3-3+) 70% 80% 90% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (Time) 10-20-30-40 Cal Row 25 Pushups after each round
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-5-5+) 65% 75% 85% Add 5# to 1RM. Use 90% of that number to establish working percentages. Metcon (AMRAP – Reps) 10 AMRAP 50ft Sprint 8 Clusters Score is total thrusters
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-5-5) Deload 40% 50% 60% Metcon (Time) 50 Single Arm RKBS 50 Situps 50 Single Arm RKBS 50 Knees to Elbows
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-3-1+) 75% 85% 95% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 14 AMRAP 15 HSPU 25 Situps 15 Deadlifts
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (3-3-3+) 70% 80% 90% Use 90% of last weeks heaviest lift to establish working weights Metcon (AMRAP – Rounds and Reps) 10 AMRAP 15 Box Step Overs 15 Toes to Bar
Continue Reading
Warm-up Banded Lat Stretch 60s Internal/External Elbow Rotations Banded Good Mornings x20 4×12 Ring Rows 4×12 Push-up to Reach DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis, 28, who was killed...
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (5-5-5+) 65% 75% 85% Use 90% of last weeks heaviest lift to establish working weights Metcon (Time) 10-1 Strict Pullups 1-10 Pushups
Continue Reading
Warm-up Pass Throughs x10 Banded Lat Stretch 60s/side Samson Stretch 60s/side Stationary Lateral Banded Walks 60s Internal/External Single Arm Band Pressx15 Push Jerk (15 minutes to establish heaviest lift for the day) Metcon (4 Rounds for time) 4 Rounds 250m row AFAP 2 min Rest
Continue Reading
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#
Continue Reading
1 2 3 12

Workout of the Day

CrossFit

  • Saturday, July 24th 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3mins Row or Bike @increasing intensity on each min

    B. Mobility
    Worlds Greatest Stretch
    10 reps/side

    C. Specific
    2 sets @Hard
    10 Wall balls
    5 Burpees
    5 Cal row
    Rest 1 minMetconA2: Metcon (AMRAP – Rounds and Reps)Team Version

    AMRAP 30 mins
    42 Thrusters 115/75lbs
    42 Bar facing Burpees
    42 Cal Row

    You go, i go. One person working at a timeExtra AccessoryMetcon (No Measure)Bird dog + row
    3 x 10/side
    Rest 30 sec between sides and sets ()

CrossFit Teens

Archives