Ground Work W6-1

CrossFit Elizabethtown – Weightlifting

Snatch Liftoff (4×5)

65%

5# linear progression FROM WEEK 1.

Snatch Deadlift + P. Snatch to OHS (4×2+1)

65% of your Snatch

Linear progression of 5# per week.

Snatch Deadlift + Low Hang Snatch (3+3)

65% of your best snatch

Snatch Pull (3×5)

75% of your Snatch.

Linear progression of 5#

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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