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East Crossfit WODs


May 24 2018

Friday, May 25, 2018

Strength:

Snatch- 10×3 (start with empty barbell and add weight each set)

If not snatching, Deadlifts 5×3@85%+

 

Metcon:

16 Minute AMRAP:
10 Front Squats (155/105)(135/95)(115/75)
10 Toes to Bar
15/12 Calorie Row
60 Double Unders

May 23 2018

Thursday, May 24, 2018

Skill:

Split Jerk

 

Strength:

Jerk- 5×3@80%+ (split or push allowed)

 

Metcon:

2 Rounds For Time with a Partner:
50 Wallballs (while partner does sycro air squats)
60 Heavy Jump Ropes (shared)
40 Cal Bike (shared)
30 HSPU

May 22 2018

Wednesday, May 23, 2018

Strength:

None (please see accessory work)

 

Metcon:

Teams of 3-4:
10k Ski (use rower if there are not enough ski ergs)
*do either 5 burpee pull-ups OR 7 burpee target touches after you get off machine*
*switch every 30 seconds*

 

Accessory:

Superset x 4:
Romanian Deadlifts x 10 @ 50%
Sled Push x 40m @ .75BW

 

May 21 2018

Tuesday, May 22, 2018

Strength:

Back Squats- 3×3@ 90+%

 

Metcon:

“The Chief”
5×3 Minute AMRAPs:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*rest 1 minute between AMRAPs*

 

May 20 2018

Monday, May 21, 2018

Strength:

4 Sets:
:30 second Hanging L-Sit
10 Slider Knee Crunches
10 Slider Pikes

Metcon:

4 Rounds For Time (20 Minute CAP):
200m Run
15 Pull-ups
10 Clean and Jerks (135/95)(115/75)