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East Crossfit WODs


Feb 21 2017

Wednesday 2/22/17

Strength:
Superset a&b
a) 5×5 Back Squat
b) 5x60s Second Plank

Skill:
Clean: First Pull

MetCon:
21-15-9
Box Jumps
Hang Cleans
Row 300m after each round

😉

Feb 20 2017

Tuesday 2/21/17

Strength/Weightlifting
Clean Complex:
Floor to Below Knee
Floor to Mid thigh
Power Clean from Floor “

MetCon
8 min AMRAP
7 Deadlifts (185/125)  (sc 135/95)
7 Bar Facing Burpees
7 Sit-ups

rest 2 min

8 min AMRAP
7- Push Press (135/95) (sc 95/65)
7 Push-ups
7 Toes to Bar

 

Feb 19 2017

Monday, February 19, 2017

Strength:

Deadlifts 5×5, reset every rep

MetCon

17min AMRAP
200m Run
30m Walking lunges with med ball (down & back on turf)
12 wallballs

Feb 16 2017

Friday February 17, 2017

Warm-up:

Running Drills

 

Metcon: 25 Minute CAP

“Running DT”
5RFT:
12 Deadlifts
9 Hang Cleans
6 Push Jerks
(RX: 155/105 SC1: 135/95 SC2: 115/75)


*Must run 400 meters E5MOM until DT is completed (WOD starts with run)