CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#
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CrossFit Games Open 21.3 Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...
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Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box...
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Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min To learn more about Crossfit Games Open 21.1 RX (Ages 16-54)...
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Warm-up (No Measure) seated box jump (low) x 5 wall walks x 3 kb swing x 10 seated box jump (medium) x 5 hang clean w/pvc x 10 push jerk w/pvc x 10 seated box jump (high) x 5 full clean w/bar x 5 push jerk w/bar x 5 *Rest 20-30 seconds between each movement,...
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Warm-up (No Measure) Complete the following: cal row x 10 (slow) hollow body hold x 30sec superman hold x 30sec single arm kb russian swing x 8/each arm single arm kb press x 8/each arm cal row x 10 (faster) hanging knee raise x 6 dumbbell hang clean x 6/each arm dumbbell push press x...
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Deadlift (5@65% – 5@75% – 5@85%) The last wave of deadlift ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever...
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Warm-up – Roll out calves, glutes, lats, and t-spine – Check chest, biceps and triceps for any unnecessary tension. If they feel tight, address them as well. – Ankle Flexion: 3 Sets, 8 reps each ankle. (Video below) 1. Sit on the floor with your legs stretched out in front of you. 2. Secure the...
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Warm-up Mod archer Lateral lunge Standing hip rotation Banded squat Front squat- work on tempo Paused Front Squat (6×1) *Build to 1RM **3-2-3 ***The variables will greatly effect how much weight can be used. ****Create a consistent movement and learn something *****Increase load from previous week Paused Front Squat (3×3 ) *Across **You may need...
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Warm-up Roll legs and lats Banded runner stretch Banded kneeling hip thrust Banded side steps Banded squats Pulls parts Front squat Press Thruster Single Standing double Double 2 rounds of 3 thrusters 10 dubs CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...
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Workout of the Day


  • Monday, October 25th 2021

    CrossFit Elizabethtown – CrossFit
    Warm-up (No Measure)
    A. General

    2 sets

    30sec Row/Bike/Ski

    5 RDL Jump @empty bar

    10 Rotating T spine squats


    B. Specific

    3 Hang clean pull

    3 Tall power cleans

    5 Front rack elbow rotations

    3 Tempo power cleans

    3 Pause Front squats*

    *Pause for 2 seconds in the bottom

    Front rack elbow rotations

    A: Power Clean (5 x 1 + 1 @85%+)
    5x 1 Power Clean + 1 Squat clean

    Score: Max weight

    TC: 10mins

    Scaling options


    5 x 3 + 3 @Moderate


    As written


    7 x 1 + 1 @85%+
    B: Metcon (5 Rounds for time)
    Every 5 mins for 25 minutes

    30 Wall balls 20/14lbs

    20/16 Cal Bike/Row/Ski

    15 KB swings 32/24 Kg
    KG: 10/8

    Score: Time of each set

    TC: 25mins

    Scaling options


    Every 5 mins x 5 sets

    20-30 Wall balls @light

    12/10 Cal Bike/Row/Ski

    15 Russian KB swings @Modera…

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