open close

From Youtube

East Crossfit WODs


Jun 28 2017

Thursday 6/29/17

MetCon:
In 20min get as far as you can:

Fran
21-15-9
Thrusters (95/65)
Pullups
(if beginner or normal fran time is above 7min do 15-12-9)

Short Helen
200m Run
21 Swings (55/35)
12 Pullups

Heavy Elizabeth
15-12-9
Cleans (185/125)
Ring Dips

Karen
150 Wallballs

Supplemental Strength:
DB Bulgarian Split Squats- 4×7 (heavy)
KB Single Leg Deadlift- 4×7 (each leg)

FYI:

july-4-hours
Jun 27 2017

Wednesday 6/28/17

Strength:
Max no belt Pause Front Squat (2sec)

MetCon:
15min Clock

Row 1000m

AMRAP Rest of time
8 DL (95/75, 135/95, 155/115)
8 Hang Cleans
8 Front Rack Lunge

alternate row option: at 11:00 stop and row for meters

Supplemental Strength
DB Pull-overs- 4×10
Tricep Push-downs- 4×10
Banded Lateral Walks- 4×20 steps (each direction)”

Jun 26 2017

Tuesday 6/27/17

Strength:
Close Grip Bench Press (Shoulder width)
E90s for 9min

rest then

max unbroken reps @ (95/65 ,115/75,135/85)

MetCon:
6 Rounds 1min on / 1min off
Max 1 arm DB Sn (70/55)
Max Burpees to plate

Rest 2min

6 Rounds 1min on / 1min off
Max Double Unders (divide by 3 for score)
Max Wallballs

Supplemental Strength:
2 Rounds:
20m Sled Push (heel to toe, long steps)
3 Turkish Get Ups (right side)
20m Sled Push (heel to toe, long steps)
3 Turkish Get Ups (left side)”

Jun 25 2017

Monday 6/26/17

Deadlifts
4×2 @ 85%-90% (no TNG)

MetCon:
AMRAP 20 Minutes
9 Squat Cleans( 95/65 ,115/75, 135-155/95-105l)
12 Toes to Bar
15/12 Cal Row

Supplemental:
“SSx4:
Bent Over Reverse Fly x 10-12
Candlestick Negatives (5 seconds) x 4

SSx4:
Flat Bench Fly x 10-12
Weighted GHD Situps x 12”

Jun 22 2017

Friday, June 23, 2017

Strength:

Paused Front Squats- 5×2 @ 90 of HS from last week

 

Metcon:

Chipper, For Time:
50 KBS (55/44)(50/35)(44/25)
50 Box Jumps (RX: 24/20)(Sc: 20/16)
50 Burpees
50 GHD Hip Extensions
50 Jumping C2B Pullups (L3: Pull-ups)
50 DB Hang Squat Cleans (RX: 35/25 SC: 30/20)

 

Supplemental Strength:

Flat Bench DB Fly- 3×12

Bent Over DB Reverse Fly- 3×12

Hamstring Curls- 4×8