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East Crossfit WODs


Aug 10 2017

Friday 8/11/17

Skill:
Snatch
the 1st pull – Bottom to Power (jumping) Position

Advanced: Find Heavy 2 Snatch Balance

MetCon:
50 Squat Snatches (L3:155/105)
EMOM 5 T2B
(Including at the start 00:00)

Time Cap: 18min

*COACH’S NOTE: scale/modify to Squat Cleans if needed

Supplemental Strength
Leg Press 3×10-12
Good Mornings 3×8
Hollow Holds accumulate 1-2min depending on strength

Aug 09 2017

Thursday 8/10/17

Strenth:
Deadlift
3×3 @ 80-85%

MetCon:
27-21-15-9
Burpees (L3: 12″ Target)
Kettlebell Swings (L1:35/25 L2:55/35 L3:70/55)

Supplemental Strength:
5 Sets of below with no rest between movements
7 X Behind neck lat pull downs
7 x Normal Grip lat pull downs
7 x Supinated (palms in) lat pull downs

Bent Over DB Row
3×6-8

Seated Cable Row
2×20

Aug 08 2017

Wednesday 8/9/17

Oly
20min to find heaviest:
2 Cleans + 1 Jerk
Beginner: Clean Pull + Clean High Pull + Clean + Front Squat”

MetCon
3 Rounds
10 Back Squats (L1:155/105 L2:185/125 L3:225/155)
200m Run
10 Box Overs (24/20)

Supplemental Strength:
3 rounds for completion (not for time)
8-10 strict t2b
8-10 GHD Back Extensions (https://www.youtube.com/watch?v=xMyFXMZ6Ch0)
20ea leg Banded Lateral Walks
1 Sled Sprint (empty) Turf and back

Aug 07 2017

Tuesday 8/7/17

Strength:
Strict Press
Find HS then
2×3 @ 80% of HS”

MetCon
EMOM for 15 Minutes
50 Double Unders
15 C2B Pullups
Cal Bike (L1:15/12 L219/15 L3: 22/18)

Switching movement every min

Supplemental Strength:
Barbell Z Press 1×5,1×5,1×4,1×4,1×3 @ Heaviest
Single arm Seated DB Press
Lat Pulldowns 3×8-10 then 1×30

Aug 06 2017

Monday 8/7/17

Strength:
Front Squat Find HS no belt NO pause this week

MetCon
4 Rounds:
8 Power Cleans (L1: 135-155/85-105 L2:185/125 L3:225/155)
24/20 Calorie Row


Strength Accessory

Back Squat 2×8-10 @ 65%
Superset A & B
A) DB Lunges 2 x Turf @ H
B) Seated Box Jumps 3×6
GHD Situps with 3 sec negative 3×10-15