top of page
Search

Wed. December 11, 2024

cfelation

Partner warm up

CARDIO 3 mins


Med Ball bball passes

Med Ball Soccer throw ins

Med Ball Rugby passes

10m partner Sprints

Med Ball Sit up throws

PVC

PROGRESSION:

Bar/5/4/3/2 Starting lbs. at Rx weight

adding lbs each set!!!


WOD

2 Shoulder to OH’s (75/115)

10 Front Squats

4 Shoulder to OH’s

8 Front Squats

6 Shoulder to OH’s

6 Front Squats

8 Shoulder to OH’s

4 Front Squats

10 Shoulder to OH’s

2 Front Squats

—Rest 2 mins—

Then,

20 Thrusters (75/115)

EMOM

15 Dying Bugs


Recent Posts

See All

Tuesday, February 18, 2025

Warm up 2 mins cardio Switch Switch Switch Runners warm up Pvc Power Cleans 3x8 WOD 3-6-9-12-15-12-9-6-3 of Back Squats (75/115) Box Step...

Monday, Feb 17, 2025

Warm up Band stretches 5 mins Tabata bike/row/rope 1-Min rest Tabata Dying Bugs PVC Pro power Snatches bar-8,6,3,2 WOD BUY IN: 21...

Sunday, Feb. 16, 2025

Warm up Choice and Abs Circle CHOICE WOD WOD 1 5 Rounds of: 9 Deadlifts (155/225) 9 DB Snatches 9 Box Jumps Row 250/Bike500/Ski 230 OR...

Comments


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

All rights reserved.

bottom of page