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Row
CrossFit Elizabethtown – CrossFit Warm-up 0-5:00 Briefing 5:00-15:00 Split Squat Deadlift w/ Barbell Jefferson Curl Good Mornings Snatch Grip DL Demo Snatch Grip Deadlift (3-3-3-3-3) Same Weight Metcon (Time) 5 RFT 12 Thrusters 95/65 9 Power Snatches 95/65 9/7 Cal RowSame weight for thrusters and snatches
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Warm-up 0-5:00 Briefing 5:00-30:00 Calf Stretch Pick Drill 500m Row Power Clean Warmup and Demo Metcon (AMRAP – Rounds and Reps) 20 AMRAP 4 Power Cleans 40 Double Unders 400m Row
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Warm-up 0-5:00 Briefing 5:00-20:00 Banded Single Deadlift 2×15 Banded Reverse Lunges 2×15 High Hang Muscle Snatch Low Hang Muscle Snatch Muscle Snatch Muscle Snatch (3-3-3-3-3) Same weight-light Focus on quality Metcon (Time) 3 RFT 20 Power Snatches 75/55 20 Box Jump Overs 20 Chest to Bars 30/20 cal Row
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Metcon (AMRAP – Rounds and Reps) 20 AMRAP 15 Burpees 30/25 cal row
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Warm-up 0-5:00 Briefing 5:00-20:00 Running Drills 30:30 Row Banded Good Morning Marching Hip Bridges Metcon (8 Rounds for time) 8 Rounds every 4:00 20/15 cal Row 200m Run
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill then 30:30 Row Calf Stretch Bottoms Up Press Double Under Work Metcon (Time) 500m Row 100 Double Unders 400m Farmers Carry 100 Double Unders 500m Row
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Metcon (Time) 2 RFT 90/70 Cal Row 70 Wall Balls 50 Kettlebell Swings 30 Burpee Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-20:00 500m Row Split Squat Good Mornings 2×10/10 Marching Hip Bridge x20 90/90 Hold 2 minutes Front Squat Demo Front Squat (5-5-5-5-5) Work up to 5RM Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
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Warm-up 0-5:00 Briefing 5:00-20:00 Single Leg Knee Raises 2×15 Kneeling Kick Out 2×15 Rotating Couch Stretch 2 min Front Squat Demo 20:00-30:00 Front Squat (5-5-5-5-5) Same weight across Metcon (No Measure) 16 EMOM Even-200m/175m Row Odd-18 Wall Balls 20/14
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Metcon (Time) 1 Mile Run 50 Wall Balls 40 Double Unders 30 Burpees 20 OH Squats 10 Chest to Bars 1000m Row
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Workout of the Day

CrossFit

  • 10/21/20

    CrossFit Elizabethtown – CrossFitWarm-up0-5:00
    Briefing

    5:00-15:00
    Split Squat Deadlift w/ Barbell
    Jefferson Curl
    Good Mornings
    Snatch Grip DL DemoSnatch Grip Deadlift (3-3-3-3-3)Same WeightMetcon (Time)5 RFT

    12 Thrusters 95/65
    9 Power Snatches 95/65
    9/7 Cal RowSame weight for thrusters and snatches

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