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East Crossfit WODs


Aug 03 2017

Friday, August 4, 2017

Skill:

Stone to Shoulder

 

Strength:

Back Squats-
4×3@90-92%

 

Metcon:

Partner Workout
2 Rounds:
1200m Row (switch every 200)
50 Wallballs
40 Sit-ups (each)
30 Stone to Shoulder
20 Pull-ups (each)

 

Supplemental:

1) DB Bench Press- 4×10
2) Lat Pulldown- 4×10
3) L-sit Hold- Accumulate 2 Minutes

 

 

Aug 02 2017

Thursday, August 3, 2017

Skill:

Push Jerk

 

Strength:

Bench Press- 12 Minutes to Find Heavy 2 

 

Metcon:

5 Minute AMrAP:
Burpees

rest 2 Minutes, then:

3 Rounds:
20 Box Jumps (24/20)
5 Hang Clean and Jerks (L4: 235/165 L3: 205/145 L2: 165/115 L1: 145/105)

 

Supplemental Strength:

1) Banded Lateral Walks- 2x Length of Turf (1 RT/1 LFT)
2) Single Leg RDL- 3×8 (each leg)
3) Standing Teapots- 3×12 (each side)
*superset 2 and 3

Aug 01 2017

Wednesday, August 2, 2017

Metcon:

0:00-8:00
10 Sumo Deadlifts E2MOM @ 60-65%

8:00-10:00
Rest

10:00-17:00
7 Minute AMRAP:
30 Double Unders
15 KBS (70/55)(55/44)(50/35)

17:00-20:00
Rest

20:00-26:00
6 Minute AMRAP:
6 Muscle Ups
10 Goblet Stationary Lunges (same as KBS)

26:00-30:00
Rest

30:00-??:??
1000m Row/Run/Ski

Jul 31 2017

Tuesday, August 1, 2017

Warmup: 

Include Squat and Overhead Mobility

 

Metcon:

Complete 2 Rounds for Time:

2 Rounds:
400m Run
15 Power Snatches (95/65)(75/55)

2 Rounds:
75 Double Unders (singles? 150)
15 Overhead Squats (95/65)(75/55)

you read that correctly 😉
*27 Minute CAP

Jul 30 2017

Monday, July 30, 2017

Strength:

15 Minutes to Find Heaviest:
Hang Clean + Thruster + Clean + Jerk

 

Metcon:

“The Chief”
5 Intervals, max rounds in 3 Minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

*Score is completed rounds
*Start fresh, each interval

 

Supplemental:

Leg Press- 5×6 (Heavy)

Lateral Leg Raises- 3×5 (hold 5 seconds at top of rep)

Single-Leg Bridge- 3×5 (hold 5 seconds on top of rep)

Single KB Farmers Carry- 600m (switch sides as needed, heavy!)