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East Crossfit WODs


Jan 21 2018

Monday 1/22/18

Oly:
Clean + Jerk
1 Power Clean + 1 Sq Clean + Jerk”

MetCon:
30 Double KB Thrusters (55/35, 44/25, 35/18)
15 MU (30 C2B, 30 Pullups, 30 Ring Rows)
15 Ball Slams
20 KB Thrusters
10 MU (20 C2B, 20 Pullups, 20 Ring Rows)
15 Ball Slams
10 KB Thrusters
5 MU (10 C2B, 10 Pullups, 10 Ring Rows)
15 Ball Slams

12min Time Cap

Supplemental Accessory
Kneeling Landmine Single Arm Press- 3×12 each arm
DB Skull Crushers (on floor)- 2×15, 2×10″

Jan 18 2018

Friday, January 19, 2018

Strength:

1 Deadlift + 1 Barbell Row:
4×8(1+1) @ Heaviest

 

Metcon:

Partner Chipper:
100 Calorie Row
100 Pull-ups
100 DB Alternating Weighted Step-ups (35/25)(25/15)
100 Dips
100 DBL KB Deadlifts (70/55)(55/35)
100 Lateral Burpee Over Partner (Partner is in Elbow Plank)

Supplemental:

15 Minute of Hip and Upper Back Mobility

Jan 17 2018

Thursday, January 18, 2018

Skill:

Split Jerk

 

Strength:

Jerk- 1RM

 

Metcon:

With a 12 Minute Clock:
1 Minute of  Cleans
1 Minute of Push Jerks
2 Minutes of Cleans
2 Minutes of Push Jerks
3 Minutes of Cleans
3 Minutes of Push Jerks
(155/115)(135/95)(115/75)
*Score is total reps*

 

Supplemental Strength:

Kneeling Landmine Single Arm Press- 3×12 each arm
DB Skull Crushers (on floor)- 2×15, 2×10 (heavier)

 

Jan 16 2018

Wednesday, January 17, 2018

Strength:

None

 

Metcon:

Minute 0:00-10:00
Every 2.5 Minutes x 4 sets:
12 Back Squats @ 55-60%

Minute 10:00-12:00
Rest

Minute 12:00-22:00
1 Mile Run or 2K Row For Time

Minute 22:00-24:00
Rest

Minute 24:00-34:00
2 Rounds for Total Reps:
1 Minute Sit-ups (L3: GHD Situps)
1 Minute Box Jumps (24″/20″)
1 Minute Push-ups
1 Minute Stationary Lunges
1 Minute Air Squats

 

Supplemental Endurance:

10 Rounds:
1 Minute Row
1 Minute Rest
*Goal for Males: 3000 total meters
*Goal for Females: 2500 total meters

 

Jan 15 2018

Tuesday, January 16, 2018

Strength:

Superset x 4:
10 Narrow Grip Bench Presses (Start at 50% and work up to heaviest)
10 Strict Chin-ups

 

Metcon:

AMRAP15:
8 Power Snatches (135/95)(115/75)(95/65)
8 Handstand Push-ups
30 Double Unders (L3: Unbroken)

 

Supplemental Strength:

>Neutral Grip Lat Pulldowns- 4×8
>Superset A&B x 4:
A) Neutral Grip Seated Row x 10
B) Straight Arm Pulldown (shoulder width) x 10