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East Crossfit WODs


Jul 20 2017

Friday, July 21, 2017

Strength:

SSx6
Strict Pull-ups x 5 (add weight, if possible)
DB Neutral Grip Standing Press x 8

 

Metcon:

Running Randy:
75 Snatches for time (75/55)
*athletes will run 200m at the beginning of the workout and run 200m every 3 minutes until 75 snatches are performed

 

Supplemental: 

Superset x 4:

Neutral Grip DB Bench Press x 12

Neutral Grip Ring Rows x 12

Weighted Situps x 12

Jul 19 2017

Thursday, July 20, 2017

Skill:

12-15 Minutes of Handstand/HSW practice

 

Strength:

Barbell Good Mornings-
4×8 @ Heaviest w/ good form

 

Metcon:

Partner WOD
5 Rounds:
30 Calorie Row
40 Wallballs

Jul 18 2017

Wednesday, July 19, 2017

Skill:

Modifications for HSPU and MU

 

Metcon:

Minute 0:00-5:00:
Max HSPU
Minute 5:00-8:00:
Rest
Minute 8:00-13:00
Max Power Cleans (205/145)
Minute 13:00-16:00:
Rest
Minute 16:00-21:00:
Max Muscle Ups
Minute 21:00-24:00:
Rest
Minute 24:00-27:00
Max Back Squats (same weight as cleans)

 

Supplemental:

Single Leg, Leg Press- 3×10 (each leg)

Cable Leg Abductions- 3×12 (each leg)

Donkey Kicks- 3×20 (each leg)

Jul 17 2017

Tuesday, July 18, 2017

Weightlifting:

Hang Snatch 3RM

 

Metcon:

Push-up Annie:
50-40-30-20-10
Double Unders
Situps
*20 Push-ups after each round

 

Jul 16 2017

Monday, July 17, 2017

Strength:

EMOM10:
2 Back Squats @ 80%-85%

 

Metcon:

5 Rounds:
15 Box Jumps (20″)
10 Burpees
5 Thrusters (155/105)(135/85)(115/75)
200m Run

 

Supplemental:

Bulgarian Split Squats- 4×12 each leg
DB Bent Over Row- 4×8
Lat Pulldowns- 4×12