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East Crossfit WODs


Oct 10 2017

Wednesday, October 11, 2017

Skill: Split Jerk

 

Strength:

12 Minutes to Find Heaviest Complex:
(2) Push Jerks + Split Jerk

 

Metcon:

30 Deadlifts (255/175)(205/155)(165/115)
30 Pushups
50 Double Unders
20 Power Cleans (185/125)(165/105)(115/85)
20 Push-ups
50 Double Unders
10 Snatches (135/95)(115/75)(95/65)
20 Pushups
50 Double Unders

 

Supplemental:

DB Bench Press- 4×8 @ heaviest
Standing Cable Fly- 4×12
Rope Tricep Extensions- 4×12

Oct 09 2017

Tuesday, October 10, 2017

Strength:

Superset:
Back Squats- 3×8@70%
Strict Pull-ups: 3×80% of Max reps from last Tuesday

 

Metcon:

9-15-21-15-9
Box Jumps (Rx:24/20)(L3: 30/24)
Pull-ups

Rest 3 Minutes, then:
1 Set of Max Unbroken Wallball Shots

 

Supplemental:

Superset x 3:
Bulgarian Split Squats x 15 (each leg)
Single-Leg KB Deadlifts x 12 (each leg)

Oct 08 2017

Monday, October 8, 2017

Skill: Tall Cleans

 

Strength:

Clean Complex (15 Minutes)
Tall Clean + Hang Squat Clean + Squat Clean

 

Metcon:

2 Rounds:
1:15 Burpees
1:15 Push Press (75/55)(95/65)(115/85)
1:15 Cal Row
1:15 Hang Snatches (same)
1:15 Situps (L3: GHD)
1:15 Rest
*15 seconds of rest between movments
*score is total reps

 

Supplemental:

Superset x 4:
Seated Row x 7 (Heavy!)
Seated KB Z-Press x 10 (each)
Barbell Front Raises x 10

Oct 05 2017

Friday 10/05/17

Pullup Work
Max Kipping Pullups
Then
Bent Over Row 3 x 6-8

MetCon
“Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35 lbs)
50 Back Extensions
50 Wall Balls (20/14 lbs)
50 Burpees
50 Double-Unders


Supplemental Endurance:

3k Row Program – Week 1 – Day 2

Movement Demos:

Oct 04 2017

Thursday 10/5/17


In case you missed it, watch the video introducing our new cycle including concentration on Oly and pullup strength.

Olympic Weightlifting
20min to work to Heaviest:
Beginner: Hg Hi Pull + Hg Sn + OHS + Sn Bal
Advanced: Find HS Snatch

MetCon
50 wallballs (L1:30)
15 cleans (65/95, 75/115, 95/135)
50 wallballs (L1:30)
10 cleans (85/135, 105/155, 135/185)
50 wallballs (L1:30)
5 cleans (105/155,125/185, 155/225)

Time Cap: 20:00


Pullup Strength Accessory Work:

Max Reps Pullups 3sets (scale with band)
Reverse Lat Pulldown 3×10-12
1 arm DB/KB Bent Over Row 3×10-12