open close

From Youtube

East Crossfit WODs


Apr 12 2018

Friday, April 13, 2018

Strength:

Superset x 4:

Deficit Romanian Deadlifts (4 second eccentric) x 5 @BW

Sled Push x 40m @ 75% BW

Metcon: (CAP20)

200 Burpees For Time

Apr 11 2018

Thursday, April 12, 2018

Strength:

Back Squats- 3×4 @ 80%-85%

Metcon:

5 Rounds For Time:

3 Hang Power Snatches (155/105)(125/85)(105/75)

6 Overhead Squats

3 Muscle Ups

200m Run

Apr 10 2018

Wednesday, April 11, 2018

WOD:

 

0:00-12:00

EMOM x 4 Rounds:

Minute 1: 15 V-ups

Minute 2: 45 second Elbow Plank

Minute 3: 45 second Dead Hang

 

12:00-15:00 Rest

 

15:00-27:00

EMOM x 4 Rounds:

Minute 1: 15 Ball Slams

Minute 2: 13/9 Cal Bike

Minute 3: 15 Kettlebell Swings (70/50)(55/44)(50/35)

 

Minute 27:00-40:00

Find 1RM Clean

Apr 09 2018

Tuesday, April 10, 2018

Strength:

Superset:
Bench Press- 10 to 1
Burpees- 1 to 10

Workout Description:
10 Bench Presses (60%)
1 Burpee
9 Bench Presses
2 Burpees
8 Bench Presses
3 Burpees
….

..
1 Bench Press
10 Burpees

 

Metcon:

Partner WOD:
100 Double Unders (each, work at same time)
100 Cal Row
100 Dips
100 Double Unders (each, work at same time)

Apr 08 2018

Monday, April 9, 2018

Strength:

Superset x 4:
Strict Pull-ups x 8-10 (weighted, if possible)
Bent Over Single-Arm DB Row x 10 (each)
V-ups x 15 

 

Metcon:

For Time:
30 DB Cleans
30 Toes to Bar
30 DB Thrusters
30 Pull-ups
30 DB Deadlifts
30 Box Jumps (30/24)(24/20)

DB Weights: (50/35)(40/25)(35/20)