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East Crossfit WODs


Oct 17 2017

Wednesday 10/18/17

Skill:
Hang Pull + Hang High Pull

Olympic Weightlifting

10min work on
Hang Snatch Pull + Hang Snatch Hi Pull + Power Snatch (with 2sec pause in catch)
Beginners: by feel
Advanced: 3 x (1+1+1) @ 70%

then

12min find Heaviest
Hang Snatch

MetCon
21-15-9
Power Clean
S2OH
Cal Row
(L1:95/65 L2/L3: 135/95)

Strength Supplemental
DB Bench Press- 4×8 @ heaviest
Standing Cable Fly- 4×12
Rope Tricep Extensions- 4×12

Oct 16 2017

Tuesday 10/17/17

Strength:
Romainian Deadlifts
3×10@H
(do not touch ground)”

MetCon:
8min AMRAP
5 Strict Pullups
7 HSPU
11 Goblet Squat (L1:35/25 L2:55/40 L3:70/55)

rest 2min

8min AMRAP
5 Kipping Pullups
10 Pushups
15 Squats

rest 3min

Max Reps KB Swing
(L1:35/25 L2:55/40 L3:70/55)”

WOD Movement Demos

Supplemental Strength:
Superset a & b
a) Bulgarian Split Squats 3 x 15 (each leg)
b) Single-Leg KB Deadlifts 3 x 12 (each leg)

Supplemental Movement Demos

Oct 15 2017

Monday 10/16/17

Strength:
Every 2min for 8min
superset:
a) Back Squat x 3 @80%
b) Strict Pullups x 5-8
(both done in the 2min)”

MetCon

“Poke the Bear”
Cash in: 200m 1arm Farmers Carry (L1:50/35 L2/L3:70/55)

20min AMRAP
5 Bear Complex (L1:95/75 L2/L3: 135/95)
10 Bar Over Burpees
15 Calories Bike/Row (alternate every round)

Cash out: 200m 1arm Farmers Carry (L1:50/35 L2/L3:70/55)

note: its ok if bike/row is done consecutive

Bear Complex:
Power Clean
Front Squat
S2OH
Back Squat
(squat clean thruster IS allowed)”

Oct 12 2017

Friday, October 13, 2017

Skill: Tall Snatch

 

Strength:

Beginners/Intermediate:
Tall Snatch + Hang Snatch
Advanced:
Heaviest OHS from Ground

 

Metcon:

4 Rounds For Time:
500m Row
20 Hang Squat Cleans (95/65)(75/55)

 

Supplemental:

A) Dips- 4×10 (heaviest)
B) Straight-Arm Pulldowns- 4×12
C) Preacher Curls- 5×10
*superset A&B

Oct 11 2017

Thursday, October 12, 2017

Gymnastics:

Beginners: Kipping (T2B/Pull-ups)

Advanced: Handstand Work (HSPU, Walking, Static)

 

Metcon:

Partner WOD:
50 Wallballs
40 Pullups
30 Box Jump Overs
20 T2B
1000m Run (together)
20 T2B
30 Box Jump Overs
40 Pull-ups
50 Wallballs

 

Supplemental:

Superset x 4:
Leg Press x 6 (Heavy)
Stiff-Legged Deadlifts x 8 @ 50% of DL

Movement Demos