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East Crossfit WODs


Jun 09 2013

Monday June 10, 2013 – Crossfit 915 East

Monday June 10, 2013
Guys please note that this week is intended to be deload. We will test our maxes next week. Each day this week there will be a prescribed Mobility WOD. Don’t skip out!!

SWOD:
5×5 Strict Press (40,50,60,65,70%)
Concentrate on speed going up.

METCON:
3 Rounds:
450m Run
20 Push press (L1: 45/95 L2:65/115)
20 Front Squats
20 Box Jumps
(each round deduct 5 reps)

MWOD:
2min Barbell Shoulder Smash
2min MOBball pec/pec minor trigger
2min Banded Internal Rotation

Jun 06 2013

Friday 6/6/13 – Crossfit 915 East

Friday 6/6/13 – Crossfit 915 East
Skill: Tall Clean

Sill WOD:
3×3 – Weighted Tall Cleans

METCON:
AMRAP in 5 minutes
5 Squat Clean Thrusters (L2:135/95 L1:115/75)
25 Double Unders
5 C2B (scale with regular pullups or banded pull downs)

Rest 2min while you change weight

AMRAP in 5 minutes
7 Squat Clean Thrusters (L2:95/65 L1:85/55)
25 Double Unders
7 Pullups (scale with ring rows)

rest 5min

Team WOD
accumalate time of Static Handstand Hold (belly to wall) Scale: Toes on Box
teams of 2 – 4min
teams of 3 – 6min

Jun 05 2013

Thursday 6/5/13 – Crossfit 915 East

Thursday 6/5/13 – Crossfit 915 East
3×5 3sec Slow pull to Squat Clean
5×1 3 Position Clean + Jerk (bottom up – ground, below knee, high)
3×5 Snatch Balance

6 min EMOM + 2min max reps
3 reps Snatch @ 80% then for last 2 minutes add (10-20#)

3 position Clean

Jun 04 2013

Wednesday 6/4/13 – Crossfit 915 East

Wednesday 6/4/13 – Crossfit 915 East
Back Squat: 5×3 (75, 75, 80, 85, 90+max reps)

3 rounds
200m Sprint
100m Jog

REST 2min

3 rounds
200m Row Sprint
100m Row (about 50% pace of sprint)

REST 2min

3 rounds
10 sec above (95/85 rpm) may need to scale
60 sec above 40rpm

Why do we sprint??

Jun 03 2013

Tuesday 6/3/13 – Crossfit 915 East

Tuesday 6/3/13 – Crossfit 915 East
Strict Press: 5×3 (75, 75, 80, 85, 90)

Skill: Rope climb

METCON:
800m Run
2 Rope Climbs
15 Deadlifts (L1:105/175 L2:135/205 L3:155/255)
5 Box Jumps (L1: 20/24 L2&L3:24/30)
2 Rope Climbs
10 Deadlifts
10 Box Jumps
2 rope climbs
5 Deadlifts
15 Box Jumps

A video showing different techniques to rope climbing. I like this little “J” hook version without rope between you. MAKE SURE TO WATCH THIS VIDEO.

Or if you feel like showing off…