CrossFit Elizabethtown – Weightlifting

1 1/2 Front squat (4×6)

Bench Press (4×10)

Pendlay Row (4×10)

Pull-ups (3×2-3 RIR)

RIR = Reps in reserve.

Workout of the Day

CrossFit

  • CrossFit WOD 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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