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East Crossfit WODs


Jan 31 2017

Wednesday, February 1, 2017

Strength: Hang Squat Cleans- 6×4@ or above 70% of 1RM Clean

7 Min Max Burpees
Rest 3 Min then
8 Rounds
20 Seconds Sprint- Bike
10 Seconds Rest

Jan 30 2017

Tuesday, January 31, 2017

Strength: Every 2 Minutes On the Minute x 5 Rounds:
Bench Press x 10 @ 55%-60%

5 Rounds
12 Deadlifts (L1: 135/95) (L2: 185/135) (235/175)
12 Box Jumps
400m Run

Jan 29 2017

Monday, January 30, 2017

Back Squats- 4×3 @ or above 90%

Skill:
Open Prep Work: barbell cycling- snatch

12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45/75 pound Snatch, 30 reps
75/135 pound Snatch, 30 reps
100/165 pound Snatch, 30 reps
120/210 pound Snatch, as many reps as possible

Jan 26 2017

Friday January 27, 2017

SKill:

Hollow Rocks, V-ups, Tuck Jumps

 

Strength: Abs

5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

 

Metcon:

5 Rounds For Time:
10 Push Presses (95/65 115/75 135/95)
10m Handstand Walk
15 Pull-ups
10m Handstand Walk

 

Jan 25 2017

Thursday January 26, 2017

Oly:

Hang Power Clean- H2

 

Metcon:

For Time: 12 Minute Cap
100 Power Cleans (75/55 95/65 115/75)
*15 Double Unders EMOM until 100 PC is reached

–rest 2 Minutes–

then, in teams of 3:
6 Minute Bike Relay for CALs