top of page
Search

Monday, Nov. 7, 2022

Skill: 4 min Abs

1-rep max Dead lift (Romanian or reg.)


WOD

100 Double Unders

Then,

2 Rounds of (2nd rd=1/2 reps)

Run 1 lap

50 (25) KB Swings (35/53)

Run 1 lap

30 (15) Power Snatches (55/75)

Run 1 lap

10 (5) Burpee Box Jumps (20/24)


THIS IS IT: A true burner. Although you will b challenged and strained with the KB's, the other movements are just a bIg burner!!! Was hoping to get BIG SETS today while cycling the barbell like champions. If necessary, lower KB lbs to try to break no more than 2 times. Endurance and volumizing your oxygen will def. come into play with your grip and the big sets. Singles will be doubled dub amount. If not able to run, alternative will be bike, about 60 rpm's Have fun with this one.

 
 
 

Recent Posts

See All
Friday, May 23, 2025

Warm up On your own but will Do Abs together WOD “FIGHT GONE UGLY” 5 Rds 1 min each station KB Swings Push Presses Burpees Wall Balls OH...

 
 
 
Thursday, May 22, 2025

Warm up 3 mins cardio 3 mins stretch 3 mins Abs 3 mins mU practice PVC 1-arm Rows 4x6 each arm WOD 5 Rounds of 2 mins on bike/row/ski 10...

 
 
 
Wednesday, May 21, 2025

Warm up Runners warm up (jjs, Ts, pogos, lunges) Hurdlers stretch - 1 min each leg PVC FRONT Squats 3x8 Relay races WOD 6 Rds :30/::30’s...

 
 
 

Comments


© 2022 Crossfit Elation. Crossfit Elation: Changing Lives, One WOD at a Time.

All rights reserved.

bottom of page