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East Crossfit WODs


Mar 26 2017

Monday, March 27, 2017

Now that the Open is over, we are now ready to get back into off-season training. This is day 1 of your journey to an even better CrossFit Open performance for next year. I hope you’re ready!

-Jon Jon

 

Strength:

 

Metcon:

For Time (15 Min CAP):
20 Pullups
20 Toes to Bar
20 Power Snatches (L3: 155/105 L2: 125/80 L1: 95/65)
20 Pullups
20 Toes to Bar

 

Mar 22 2017

Thursday 3/23/17

Strength:
5×3 – Squat Clean Thruster – working up to heaviest

MetCon
Teams of 4-
500Cal on Bike, switch every 30 seconds

Mar 21 2017

Wednesday 03/22/17

Strength:
Deadlifts: sets of 3, 3, 3, 1, 1, 1
your sets of 3

MetCon
“Betty””
5 Rounds for time:
12 Push Press (135/95) (95/65) (75/45)
20 Box Jumps

(20 Min Cap)

Mar 20 2017

Tuesday 3/21/17

Strength:
4 Rounds:
5 Bench Press
1 set strict pullups ”

MetCon:
90 seconds max cal bike
90 seconds rest
90 seconds max cal row
90 seconds rest
90 seconds max burpees
90 seconds rest
Repeat with 60 second intervals, repeat again with 30 second intervals

Mar 19 2017

Monday, March 20, 2017

Strength: Back Squat- Heavy Single

Conditioning: 15.1(A)
Complete As Many Rounds as Possible in 9 minutes
15 Toes-to-Bar
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)