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From Youtube

East Crossfit WODs


Feb 08 2018

Friday 1/9/18

Strength:
3 Sets
T2B Ground Circuit:
Holding Medicine Ball
10 x Left Leg Deadbug touch
10 x Right Leg Deadbug touch
10 x Left Leg Deadbug Lifts
10 x Right Leg Deadbug Lifts

Choose a 10-20lb ball

MetCon
“Filthy 50”
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings 35/25
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (14 @ 9’/20 @ 10′)
50 Burpees
50 Double unders

Feb 07 2018

Thursday 2/8/18

Strength:
Bench Press
E90s x 8 rounds
rd 1/2: 10 @ 60-65%
rd 3/4 8 @ 65-70%
rd 5/6 6 @ 70-75%
rd 7/8 3 @ 80-85%”

MetCon:
15min AMRAP
32′ Double KB Front Rack Walking Lunge (44/25,55/35) (platform 2 platform)
12 Pullups (L3: C2B, scale: 20 Ring Rows)
32′ Dbl KB FR Walking lunge
15 Box Jumps (24/20)

Rest 3min

800m Run

Feb 06 2018

Wednesday 2/7/18

Oly
EVery 90s x8
Min 1-3 – 1 C&J @70-75%
Min 4-6 – 1 C&J @80-85%
Min 7-9 – 1 C&J @ 85-90%
Min 10-12 – 1 C&J @ H

MetCon
5 Rounds:
10 1 arm DB Thruster (45/25, 55/35, 70/45)
10 DB Lateral Burpees

12min Time Cap

THEN

Partner 5min Row for meters

Note: thrusters must be 5 ea. Does not have to be alternating.

Feb 05 2018

Tuesday 2/5/18

Strength:
Hang power snatch
20min to Find heavy 2

MetCon
Use one bar change as needed.
800m Run

15-12-9
Deadlifts (185/125,225/155, 275/185)
HSPU (L3 Strict) scale: 6,5,4 wall walks

400m Run

15-12-9
Hang Snatch (95/65, 125/100, 155/105)
40-30-20
Heavy Rope Jumps

Feb 04 2018

Monday 2/5/18

Skill: T2B


Strength:

Front Squat
EMOM 6min
Front Squat 5@72%.

Gymnastic Test:
Max Unbroken T2B

MetCon:
AMRAP 12 Minutes
50 Double Unders
3 Rounds:
5 Cleans
5 Push Jerks (135/95, 175/115, 205/145)

Then Immediately
3min AMRAP Ring Dips
scale 1: Matador Dips
scale 2: Feet Elevated Parallette Dips
scale 3: Feet down parallette Dips