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From Youtube

East Crossfit WODs


Apr 19 2018

Friday 4/20/18

Strength
Hang power snatch + power snatch
20min to Find heaviest

MetCon
2min on 1 min rest
10 HSPU (scale: 10 deficit pushups / 10 hand release pushups)
10 deadlifts (135/95, 175/125, 205/145)
Max burpees over bar

Stop when you hit 80 Burpee over bar

After 9min (beginning the 4th Round, the time goes to 3min on ; 1min rest)

Apr 18 2018

Thursday 4/19/18

Strength
Hang power clean + front squat + power clean + front squat
20min to Find heaviest

Then

2k Row for time!
Go for broke. Grab a partner and have them cheer you on the whole way. Then switch. It’s easy to slow down when there’s no one watching. 😉 keeps you motivated.

Apr 17 2018

Wednesday 4/18/18

MetCon
1mile Run
50 Back Squats (85/55, 115/75, 135/95)
T2B (L1/L2:50. L3:70)
150 double-unders (scale: 20 attempts + 300 singles )
50 sumo deadlift high pulls (same as BS)
100 box jump overs (24 / 20)

Time cap:40min

Strength accessory (after MetCon)
3 sets
GHD bridge holds
Max hold with weight (choose plate) + max body weight hold
concentrate on squeezing glutes not tightening back. Dont hyper extend
Grab weight at chest go until you cant, then drop the weight and hold with bodyweight till you cant. Rest 3min btw sets

Apr 16 2018

Tuesday 4/17/18

Warmup
3 Sets
40ft Bear Crawl or Handstand Walk
Banded Tricep Extensions
Banded Face Pull


Prep/MetCon 1

8 min AMRAP
200m row / ski / 500m bike
12 Supine row (bar on rig)
12 Push-ups
20 heavy jump ropes

20 min to find 1RM bench press

MetCon 2

21-15-9
Burpee Box jumps (not box over)
Push press (95/65, 135/95, 165/115)

Apr 15 2018

Monday 4/16/18

Strength:
E2min for 14min
1 + 1/4 Back squat
3 reps @ start at 60% and work way up through 7 sets
Go to full depth Squat, come up 1/4 and go back down to full depth then come back up.

MetCon
00:00-5:00
100 kB swings (35/25)(44/35)(55/44)
40 pull-ups / ring rows

5:00-20:00
4 rounds
40 squats
15 power cleans (45/65)(65/95)(75/115)
Time cap: 15 minutes