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East Crossfit WODs


Aug 14 2018

Wednesday, August 15, 2018

Strength:

15 Minutes to Establish 1RM Pause Front Squat

 

Metcon:

4 Rounds For Time:
30 Wallballs (20/14)
15 Box Jumps (24/20)
5 Power Cleans (205/140)(175/125)(135/95)
-1 minute rest-

CAP22

Aug 13 2018

Tuesday, August 14, 2018

Strength:

Strict Press- 4×4@80%

 

Metcon:

Partner Workout:
200 Bench Presses (155/105)(135/95)(115/75)
After every break, perform 7 Strict Pull-ups, each.

*weight used should be about 50%-60% 1RM
*after both teammates bench press, pull-ups will be performed

Aug 12 2018

Monday, August 13, 2018

Strength:

Back Squat- 10×2 EMOM @ 80%

 

Metcon:

5 Minute AMRAP:
10 DB Snatches (70/50)(60/40)(45/30)
10 Lateral Burpees Over DB

rest 3 Minutes

5 Minute AMRAP:
10 SA* DB Front Squats (same #)
10 Toes to Bar

rest 3 Minutes

5 Minute AMRAP:
10 SA* DB Box Step-ups (same #)(24/20)
30 Double Unders

 

*SA= Single Arm

Aug 09 2018

Friday, August 10, 2018

Metcon:

400m Run
21 Clean and Jerks (135/95)(115/75)(95/65)
800m Run
15 Clean and Jerks (155/105)(135/95)(115/75)
1 Mile Run
9 Clean and Jerks (185/125)(155/105)(135/95)

 

Strength:

Post WOD:
3x40m Sled Push (heavier than last week)