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East Crossfit WODs


Apr 25 2017

Wednesday, April 26, 2017

Skill:

Quick Review:
Sumo DL
Weighted GHD Sit-ups

 

Strength:

Superset x 4:
Sumo Deadlifts x 3 @ same weight as H2 From last week
Weighted GHD Situps x 15

 

Metcon:

3 Rounds:
1 Minute Box Jumps (30/24)(24/20)
15 sec transition
1 Minute Wall Balls
15 sec transition
1 Minute Calorie Row
15 sec transition
1 Minute Push Press (95/65)(75/55)
15 sec transition
1 Minute Alt Db Snatch (50/35)(40/25)

*no rest between rounds, only 15 second transitions

 

Supplemental:

Superset x 3:
Banded Air Squats (3 seconds down/3 seconds up) x 10
Donkey Kicks x 30 (each leg)
Dead Hang x 1 minute

Apr 24 2017

Tuesday, April 25, 2017

Skill:

Split Jerks

 

Oly:

(15 Minutes)
Shoulder to Overhead Complex:
2 Push Presses + 2 Split Jerks
7x(2+2)

 

Metcon:
10 Rounds For Time (CAP15:
10 Alternating Pistol Squats
20 Double Unders
2 Power Cleans (155/105)(185/125)(225/155)

 

Supplemental:

Superset x 3:
Single Arm Lat Pulldown x 12 (each arm)
Bent Over Reverse Fly x 12
Weighted Situps x 12

Apr 23 2017

Monday, April 24, 2017

Mood this week….

Shia LaBeouf is a meme again

 

Skill:

Toes to Bar

 

Strength:

Superset x 4
Wide Grip Bench Press x 8 @ 60%
WIde Grip Pull-ups x 5-8

 

Metcon:

7 Minute AMRAP:
14 HR Push-ups
14 Toes to Bar

rest 3 Minutes

7 Minute AMRAP:
14 Burpee Over Bar
14 Deadlifts (115/75)(135/95)(155/105)

 

Supplemental:

Superset x 3:
Kettlebell Skull Crushers x 10-15
Alternating Standing DB Curls x 20
Plank Hold x 90 seconds

Apr 20 2017

Friday 4/20/17

Warmup
Bergener Warmup w/ Sn
4 min EMOM
Hang Sn 2 @ 80% (try keep bar in hands for the 2 reps)

rest 2min

4min EMOM
Hang Sn 1 @ 90%

Athletes still learning the snatch will do following:
4min EMOM
Hang Sn 4 @ Light weight

MetCon
AMRAP 15 Minutes
12 GHD Sit Ups (sc: V-ups)
9 Chest to Bar (sc: Jumping C2B)
6 OHS (L1: 55/75 L2: 75/115 L3: 115/155 Comp: 145/205)

Supplemental Strength:
Tabata Abs: 20 Rounds
5 Rounds- Hollow Rocks
5 Rounds- Russian Twists
5 Rounds- Crunched Lateral Heel Taps
5 Rounds- Situps
*a tabata round is 2o seconds work/10 seconds rest”

Apr 19 2017

Thursday 4/20/17

Warmup:
200m Jog
Grap a partner and do alternating
5 Burpees
10 Pushups
15 Squats
for 7min

Strength:
Pause Back Squat (2sec)
Find H2

Then Regular Back 2×3 @ same H2 weight

MetCon
40-30-20-10
1 Arm Alternating DB Sn (50/35)(40/30)(35/25)
10-20-30-40
DB Goblet Squats (same dumbbell)
5 Burpees between ea switch (40 total)

*May substitute KB in this workout

Supplemental Strength
1) Banded Lateral Walks- 3x25m (each side)
2) Single Leg KB Deadlifts- 3×12 (each leg)
3) Hip Extensions- 3×12 (heaviest)”