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East Crossfit WODs


Sep 26 2017

Wednesday, September 27, 2017

Strength:

Back Squat- Heavy Single

 

Skill:

DB Snatches

 

Metcon:

AMRAP12:
10 Alt. DB Snatches (80/55)(65/45)(45/30)
20 Wallballs

 

Supplemental:

DB Bench Press- 4×6 Heavy
EZ Bar Skull Crushers- 3×12-15
L-sit Holds- Accumulate 90 seconds

Sep 25 2017

Tuesday, September 26, 2017

Metcon:

Partner WOD For Time:
Cash In- 50 CAL Row
300m Sled Push (70/45)(45/25)
100 Heavy Rope Jumps
50 Front Squats (185/135)(155/105)(135/95)
25 Burpees Over Bar
300m Sled Push
100 Heavy Rope Jumps
50 Toes to Bar
25 Burpees Over Bar
Cash Out- 50 CAL Row

*one person working at a time*

 

Sep 24 2017

Monday, September 25, 2017

Strength:

Bench Press- 4×7@70%

 

Metcon: For Time

15-12-9-6-3
Hang to Overhead (145/105)(125/85)(105/75)
*200m Run after each H2OH set

 

Supplemental Strength:

T-Bar Rows- 3×8 (Heavy)
Lat Pulldowns- 3×8
Barbell Curls- 3×15

Sep 21 2017

Friday 9/22/17

Core:
tabata (20s/10s)
4 rounds Situps
rest 30s
4 rounds Heel Taps
rest 30s
4 rounds Hollow Holds
rest 30s
4 rounds Superman Holds
rest 30s
4 rounds GHD Swimmers

MetCon:
In 18min complete as much as possible
20 1 arm KB Swings
20 Burpees
rest 1min

30 1 arm KB Swings
30/20 Cal Bike
rest 1min

40 1 arm KB Swings
40 Box Jumps
rest 1min

50 1 arm KB Swings
50/40 Pushups
rest 1min

60 1 arm KB Swings
60 Wallballs

Sep 20 2017

Thursday 9/21/17

Strength:
E90s for 6 Rounds
6 Back Squats @ 70%

MetCon:
4 Rounds:
300m Run
3 rounds of “Pull/Pull Complex”

“Pull/pull Complex”
4 Deadlifts (135/95 155/115 185/135)
6 Pullups
12 Lunges

i.e. you will do (4) 300m runs total and (12) rounds of the complex total.