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East Crossfit WODs


Nov 16 2017

Friday 11/17/17

Strength:
Deadlifts- 3×2@90%

MetCon
“Managed Cindy”
10 min AMRAP
“Cindy”
5 Pullups
10 Pushups
15 Squats

rest 3:00

6min AMRAP “Cindy”

rest 3:00

4min AMRAP “Cindy”

*start over from beginning of Cindy ea AMRAP

BEAT YOUR BEST CINDY SCORE!

Strength Accessory

Leg Press- 5×6
Leg Extensions- 3×15
Hamstring Curls- 3×15

Nov 15 2017

Thursday 11/16/17

Olympic Weightlifting
High Hang Snatch High Pull +
Below Knee High Pull +
Floor High Pull +
Floor Snatch
6 x (1+1+1+1)

MetCon
15min AMRAP
200m Run
2 Wall Walks
2 Hang Cleans (135/95, 175/115, 215/145)
•add 1 wall walk and 1 clean ea round

Endurance Accessory
5k Row
with 10 rounds:
200 Sprint
300 slow and steady

Nov 14 2017

Wednesday 11/15/17

Strength:
Every 4min for 16min
a) Back Squat 4 @ 82.5%
b) Max Behind Neck Pullups
scale A: band
scale B: lat pulldown
c) Seated Box Jump Landing as high as possible x 5

MetCon
20min AMRAP

80 Double Unders
40 Kettlebell Swings (35/25, 55/44, 70/55)
40 T2B
40 Box Jumps
40 1 Arm KB Push Press (35/25, 55/44, 70/55)
40 Wallballs
40 Burpees

Strength Accessory:
One-Arm Row- 4×12 (each)
Straight Arm Pulldown- 4×12

Nov 13 2017

Tuesday 11/14/17

Olympic Weightlifting
Clean w/ Pause @ Knee + Controlled Negative
(take 2 sec controlling through all positions)
6×1

Jerk:
2x 3 Push Jerks
2x 2 Push Jerk + 1 Split
3x 1 Split”

MetCon
“Grace”
30 Clean & Jerks for time
(L2/L3: 135/95)
(L1: 115/75)
* For every min above 5min you sprint 10 cals on AirDyne

Strength Accessory:
Dumbbell Bench Press 3×6-8
Arnold Press 3×8-10
Pushups 100/70 for time

Nov 12 2017

Monday 11/13/17

Strength:
Pullup Work: (weighted if needed)
3×7 Tempo Pullups 2111 (2sec negative)
If you cant get all 7 in a row, try to get at least 2-3 unbroken ea time

Scale A:
3×7 Negative pullups (3 sec)

Scale B:
3×7 Negative Lat Pulldowns (3 sec)

MetCon:
15 Back Squats (135/95, 185/125, 225/155)
10 cal Bike/Row
12 Back Squats
10 cal Bike/Row
9 Back Squats
10 cal Bike/Row
6 Back Squats
10 Cal Bike/ Row
3 Back Suats
10 cal Bike/Row

Supplemental Strength:
Lat Pulldowns- 3×7 (Heavier than last week)
Banded Sit-ups- 3×12
KB Side Bends – 3×12 (each)