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Partner
CrossFit Elizabethtown – CrossFit   Metcon A2: Metcon (Time) Team Version For time 240 Cal Bike/Row/Ski 160 TTB *Work one partner at a time. You go, i go style. Partition the work as needed.
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Metcon (No Measure) 20 EMOM 5 Thrusters 5 Burpees Partner A completes movements while Partner B hangs from pull-up bar then rest remainder of minute. Partners switch every minute
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Metcon (Time) Partner Workout 25 Devils Press 75 Wall Balls 50 Box Jump Overs 80 Calorie Row 50 Box Jump Overs 75 Wall Balls 25 Devils Press Movements must be completed in order. Partners split reps however they choose but only one partner working at a time.
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP Partner A-400m Run B-10 Pullups 10 Toes to Bar 10 OH Stationary Lunges 45/35 Barbell
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Metcon (Time) Partner 5k Row Partner A begins on the rower. Partner B will run 400m. When Partner B returns from run partners will switch movements. Workout is complete when you reach 5k on the rower.
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Metcon (Time) 21-18-15-12-9 Power Snatches 75/55 40 Double Unders 200m Run 25 min cap Partner workout relay style
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Metcon (Time) Complete in 17 minutes with partner 60 Deadlifts 30 Puships 60 Front Squats 30 Pushups 60 Push Presses 30 Pushups Amrap for remainder of 17 minutes ME Clean and Jerk 135/95 Input number of clean and jerks in comments
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Metcon (3 Rounds for reps) 3 Rounds KB Swings Pushups Burpee Box Jump Overs Situps Air Squats Partner workout Alternate movements One partner works 60s while the other rests
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Metcon (AMRAP – Rounds and Reps) 30 Partner AMRAP 20/16 Calorie Row 15 Burpee Box Get Overs 30″ 10 Deadlifts185/125 Alternate Rounds
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Metcon (AMRAP – Rounds and Reps) Partner WOD 20 AMRAP A-400m row B-10 KBS 10 KB Box Step Overs Partner A will row 400m while partner B completes rounds of movements. Once Partner A completes 400m you must switch places. Score is total rounds and reps
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Workout of the Day

CrossFit

  • Friday, July 23rd 2021

    CrossFit Elizabethtown – CrossFitWarm-up (No Measure)A. General
    3 rounds
    30 sec Row or Bike
    30 sec Inch worms

    B. Mobility
    Rotating scorpions
    60 seconds

    C. Specific
    3 sets
    10 sec Wall facing HS hold
    5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets
    5-10 Bench press @60%
    30 sec HS hold

    Rest 90 seconds between sets

    Score: Weight used across each set
    TC: 12minsScaling options
    Beginner
    3 sets
    5-10 Bench press @light-mod
    30 sec Hand plank hold

    Intermediate
    3 sets
    5-10 Bench press @60%
    30 sec Piked HS holdMetconB: Metcon (4 Rounds for time)4 rounds, each for time
    200m Run
    25 DB Deadlift @2×50/35lbs
    6 Bar Muscle-ups
    Rest 1 minutes

    KG: 22.5/15
    Score: Time of each round
    TC: 18minsScaling options
    Beginner
    4 rounds, each for time
    100m Run
    15 DB Deadlift @2xlight
    6 Jumping pull-ups @2sec down
    Rest 1 minutes

    Intermediate
    4 rounds, each for time
    200m Run
    25 DB Deadlift @2×35/25lbs
    6 CTB or Assisted CTB
    Rest 1 minutesExtra Access…

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