open close

From Youtube

East Crossfit WODs


Oct 25 2017

Thursday, October 26, 2017

Strength:

15 Minutes to Find:
3RM Bench Press

 

Metcon:

For Time (22 Min CAP):
80 Wallballs
70 Walking Lunges
60 DB Snatches (65/45)(50/35)(40/25)
50 Heavy Rope Jumps
40 Pull-ups
30 Ring Dips (modify with Box Dips)
20 Calorie Bike

 

Supplemental:

Single-Arm Lat Pulldown- 5×6 (each)
Oblique Side Crunches- 5×10 (each)
*superset, optional*

Oct 24 2017

Wednesday, October 25, 2017

Metcon:

Partner WOD:
Minute 0:00-4:00
Max Burpee Box Jumps

Minute 4:00-6:00
Rest

Minute 6:00-10:00
Max Cal Row

Minute 10:00-12:00
Rest

Minute 12:00-16:00
Max GHD Sit-ups

Minute 16:00-18:00
Rest

Minute 18:00-30:00
12 Minutes to Find Heaviest:
5 Deadlifts + 3 Hang Cleans + 1 Jerk

Oct 23 2017

Tuesday, October 24, 2017

Strength:

Beginner: Snatch Pull + Snatch High Pull + Snatch
Advanced: Snatch + (2) Overhead Squats

 

Metcon:

4 Rounds:
30 Air Squats
20 Push-Ups
10 Snatches (135/95)(115/75)(95/65)

 

Supplemental:

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

 

Oct 22 2017

Monday, October 23, 2017

Strength:

Superset x 4:
Back Squat x 3 @ 85% (heavier than last week)
Strict Chin-ups x 7-10

 

Metcon:

AMRAP15:
200m Run
50 Double Unders
15 Toes to Bar

 

Supplemental:

Superset:
KB Single-Leg RDL – 3×12 (each)
5 Strict Press + 30 sec OH Hold – 3 sets @ 75%

Oct 19 2017

Friday 10/19/17

Skill:
Hang Pull + Hang High Pull

Olympic Weightlifting
15min work on:
Hang Clean Pull +Hang Clean High Pull + Hang Clean
Beginners: by feel
Advanced: 3 x (1+1+1) @ 70%

MetCon: (Metabolic Conditioning)
00:00 – 04:00
Every 1 min for 4 Rounds
Wallballs (Rx: 15 Sc:8)
4 Stone to Shoulder

rest 1min

05:00-13:00
Every 2min for for 4 Rounds
Burpees (Rx: 10 Sc:7)
10 Hang DB Snatch (5ea) (Rx:60/ Sc:50/35)

rest 1min

14:00 – 20:00
Every 90sec for 4 Rounds:
Wallballs (Rx: 15 Sc:8)
4 Stone to Shoulder

Supplemental Strength:
Superset a&b
a) Dips- 4×10 (heaviest)
b) Straight-Arm Pulldowns- 4×12

Preacher Curls- 5×10