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East Crossfit WODs


Jun 07 2017

Thursday, June 8, 2017

Olympic Weightlifting:

EMOMx3:
3 Cleans @ 80%
E2MOMx3:
2 Cleans @ 90%

 

Metcon:

5 Rounds:
7 Deadlifts (255/175)(225/155)(165/115)
14 Alternating Pistol Squats
28 Double Unders (L3: Unbroken)

 

Metcon:

Leg Press- 4×8 @ Heaviest

Farmer’s Carry- 200m with Kbs  (70/55) (55/44) (50/35)

KB Shrugs- 3×10 @ same weight as above (1 second up, 3 seconds down)

Jun 06 2017

Wednesday, June 7, 2017

Strength:

1RM Back Squat!

 

Metcon:

Minute 0:00-6:00
1000m/900m Row
Max DB Snatch + DB Thruster (right side)

Minute 6:00-7:00
REST

Minute 7:00-13:00
2000m/1800m Bike
Max DB Snatch + DB Thruster (left side)

Dumbbell #s:
L3:70/50 L2:55/35 L1:35/20

 

Supplemental Strength:

4x:

20 GHD Situps

20 Standing Teapots (heavy!)

20m Seal Walk

 

Jun 05 2017

Tuesday, June 6, 2017

Strength:

Core Stabilization:
Max Plank Hold on Elbows
Max DBL KB Front Rack Hold (RX:55/35 SC:44/25)

*you may not hold the Kbs on top of the shoulders. Elbows down, bell between forearm and bicep*

 

Metcon:

(30 Minute Cap)
Partner Chipper for time:
100 Box Jump Overs (24/20)
100 KB Swings (70/50)(55/35)(44/25)
100 Push-ups
100 Pull-ups
100 Sit-ups (L3: GHD)
100 BURPEES over parallette

 

Supplemental Strength:

Seated Row- 4×10 (heaviest)

Should Press- 4×10 (heaviest)

Cable Bicep Curl (superset with tricep extensions)- 4×12

Cable Tricep Extensions- 4×12

 

Jun 04 2017

Monday, June 5, 2017

Strength:

Deadlift- 1RM (25 Minutes)

 

Metcon:

“13.4”
7 Minute Ladder:
3-6-9-12-15-18-21… etc.
Clean and Jerks (RX:135/95 SC:115/75)
Toes to Bar

rest 2 Minutes, then:

40 Front Squats for time
*same weight as above*

 

Supplemental Strength:

Sled Drags- 6x20m (heaviest)

Glute Ham Raises- 6×6

Banded Wall Sits- 3×1 minute

Jun 01 2017

Friday 6/2/17

Strength:
20min to find Heaviest Power Clean

(Beginners may go from hang)

MetCon
4 Rounds:
21/15 Calorie Bike/Row/Ski
18 Wallballs
15 KB Swings (rx: 55/35)(sc: 44/25)
12 Burpees

Supplemental Work
“Flex Friday”
1) Seated DB Shoulder Press- 4×8 @Heaviest
2) Dips- 4×8 @ Heaviest
3) Tricep Extensions- 4×12
4) Seal Walks- 2xTurf