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East Crossfit WODs


Dec 10 2017

Monday 12/11/17

New Cycle starts today. Check out the video for some insight on what to expect. And what is the CrossFit Open we are prepping for.

This is TEST WEEK. We will revisit this week in about 8 weeks. Get after it, don’t hold back so you can get a true baseline for progress.


Olympic Weightlifting

Slow Hi Pull
(3sec To Pockets then Hi Pull)
10min to move up to moderate weight”

15min to find
3 Position Clean
Mid Thigh, Below Knee, FLoor
Find Heaviest complex

MetCon
“15.1”
9min AMRAP
RX:
15 Toes 2 Bar
10 DL (115/75)
5 Snatches (115/75)

Sc:
15 Toes 2 Bar
10 DL (85/55)
5 Ground 2 Overhead (85/55)

Supplemental Strength
4×10 Banded Abduction distracted DB Split Squat
4×12-15 GHD Hip Extension
3×12-15 DB Bicep Curls


Dec 07 2017

Friday, December 8, 2017

Metcon:

Part I
“Death by 10m Sprint”
Minute 1- 10m
Minute 2- 20m
MInute 3- 30m
Minute 4- 40m

..
.
Continue until you cannot complete distance in under minute
If 10th Round not complete – 50 Cal Bike
If 11tth-12 Round not complete – 40 Cal Bike
If 13th-14th Round not complete- 30 Cal Bike
If 15th-16th Round not complete- 20 Cal Bike
If 17th-18th Round not complete- 10 Cal Bike
*to be done after Wallballs*

Part II
“Wallball Flight Until Failure”
5 Wallballs Unbroken
10 Wallballs Unbroken
15 Wallballs Unbroken
20 Wallballs Unbroken
25 Wallballs Unbroken

..
.
Continue sequence until failure
*rest no more than 90 seconds between rounds*

 

Supplemental:

1) Sled Push- 6x15m (@75%BW)
2) 7 Bent Over Row + 10 Romanian Deadlifts x 5 Sets

Dec 06 2017

Thursday, December 7, 2017

Strength:

12 Minutes to Find Heaviest:
3 Hang Snatches + OHS

 

Metcon:

6 Rounds For Time:
10 Burpees
10m Handstand Walk (Pform to Pform)
10 Deadlifts (255/185)(205/145)(165/115)
10 Toes to Bar
10 Box Jumps (L3: 20/24)
*sub 2 wall walks for HSWalk

 

Supplemental:

Barbell Strict Press- 4×6@75%
Lat Pulldowns- 4×8-12
Seal Walks- 4xTurf

Dec 05 2017

Wednesday, December 6, 2017

Strength:

Back Squats- 4×6@75%

 

Metcon:

20 Minute AMRAP:
20 Plate OH Lunges (Rx: 45/35)(Sc:35/25)
40 Heavy Rope Jumps (Option: 80 Double Unders)
60 Air Squats
800m Bike/ 400m Row

 

Supplemental:

Tabata (:20work/:10rest)
4 Rounds- Hollow Rocks
4 Rounds- Side Elbow Plank
4 Rounds- Ab Crunches (feet flat on ground)
4 Rounds- Hanging Knee Circles

Dec 04 2017

Tuesday, December 5, 2017

Strength:

Spoto Bench Press- 5×5@ heaviest (Spoto- controlled negative, then pause 1″ above chest, then press up)

 

 

Metcon:

10 to 1:
DB Snatches Right Arm
DB Snatches Left Arm
Push-ups
Toes to Bar

DB Weights: (65/45)(50/35)(40/25)

 

Supplemental:

Superset x 4:
Incline Bench Press x 8-12
Single Arm KB Row x 8-12 (each arm)

DB Skull Crushers on Floor- 4×15