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From Youtube

East Crossfit WODs


Apr 05 2017

Thursday 4/6/17

Warmup:
Flip-Flop KB Walk. Hold one KB overhead and Another of same weight
with your opposite hand at your side. Work to heaviest walk (length of turf) in 10min

Skill
hi Hang Pull + Hi Hang Hi Pl + Hi Hang Sn

Oly
Beginner: 15 min to Find heaviest Complex-
Hi Hang Pull + Hi Hang Hi Pl + Hi Hang Sn

Advanced: 15min to find heaviest hang power clean

MetCon
40 KBS (55/44)(44/35)(35/25)
40 Back Squats (95/65)(75/55)(45/35)
30 KBS
30 Front Squats
20 KBS
20 OHS

12min Time Cap

Apr 04 2017

Wednesday 4/5/17

Warmup
20 burpees then
Grab a partner and Work up to your heaviest 30sec weighted plank in 10min

screen-shot-2017-04-04-at-10-17-15-pm

Strength:
Deadlift
Find H2

MetCon
400m Run
30 OHS (135/95)(115/75)(75/55)
40 GHD Situps
Cal Row (50/40/30)
40 Wall balls
30 Sumo Deadlift Hi Pulls (135/95)(115/75)(75/55)
100 Double Unders (sc 50+50 singles OR 30+100)

Apr 03 2017

Tuesday 4/4/17

Strength:
Bench
Find H5 ; 2×5@90-95% of H5″

MetCon
8min AMRAP
10 – 1 arm DB Push Press (ea) 50/35
12 – Box Jumps
10 – 1 arm DB Bent Over Row (ea)

2min Rest

8min AMRAP
10 Pushups
10 Situps

Apr 02 2017

Monday 4/3/17

Strenghth
Back Squat
Find H3″

MetCon
15!
Strict Pullups (sc: Strict Ring Row)
Lunges ea leg (no weight)
Cal Row
Wallballs
(Sc: 12!)

Time Cap 20min

Mar 30 2017

Friday, March 31, 2017

Strength:

Back Squat- Heavy Single
*One more shot at this heavy lift in case you want to try to beat your number from last week or you missed last Monday’s workout. New strength cycle starts Monday so make sure to record your numbers.

Metcon:

6 Rounds:
200m Run
12 Overhead Squats (95/65) SC: 75/55
30 Double Unders