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Run
Bench Press (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (AMRAP – Rounds) AMRAP 20 400m run 15 wall-balls 15 burpees
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Back Squat (5@55% – 5@65% – 5@75% – 3@85% – 1+@95%) Metcon (Time) For Time: 1 shuttle sprint 5 power clean (135/95) 2 shuttle sprints 3 power clean (155/105) 3 shuttle sprints 1 power clean (175/115) Rest 3 Minutes 1 shuttle sprint 3 power clean (185/135) 2 shuttle sprint 2 power clean (205/155) 3 shuttle...
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Deadlift (3@70% – 3@80% – 3@90%) Utilize wave 2 “90%” Metcon (AMRAP – Rounds) Death by 10m sprint *Begin the first minute with one 10m sprint. Add 1 sprint each minute until you can no longer complete the number of sprints within the minute.
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Metcon (Time) 5 rounds for time of: 50 double-unders 15 box jumps 1 shuttle sprint (5 yards, 10 yards, 15 yards) Rest 2 minutes ♀ 20-in. box ♂ 24-in. box
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Metcon (10 Rounds for time) 10 Rounds, each for time: 5-10-15 yard shuttle sprint *Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total) **Rest as needed between sets ***Record all 10 efforts as they will be entered into wodify.
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Seated Shoudler Press (5-5-5-5-5) Movement Tempo: 3111 Metcon (Time) 3RFT: 400m Run 21 Deadlift 12 Bar-Over-Burpee
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Bench Press (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. Metcon (Distance) Run for max distance in 7 minutes -Rest for 3 minutes- Row for max distance in 7 minutes -Rest for...
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Warm-up Work/Rest: 30sec/30sec Mountain climbers Hollow Body Hold Bear Crawl Superman Hold Complete 2 Sets Gymnastics Toes-to-bar/Handstand Push-up 15 minutes to work on one or both The goal here is to establish and prep these movements (or other scaled variant) prior to starting the Metcon. Select the degree to which you will perform either movement...
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Metcon (Time) 1 mile run 2k row 1 mile run
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Warm-up 0-5:00 Briefing 5:00-20:00 Running Stretches and warmup MB Thrusters Wall Balls Box Jump Demo Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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Workout of the Day

CrossFit

  • 2/25/2021

    CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:

    – false grip/normal grip
    – hollow and arch position
    – hips to rings, rings to sternum
    – support position

    – Muscle-up modification (see video)5k Row (Time)Max Effort 5k Row

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