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East Crossfit WODs


Mar 21 2017

Wednesday 03/22/17

Strength:
Deadlifts: sets of 3, 3, 3, 1, 1, 1
your sets of 3

MetCon
“Betty””
5 Rounds for time:
12 Push Press (135/95) (95/65) (75/45)
20 Box Jumps

(20 Min Cap)

Mar 20 2017

Tuesday 3/21/17

Strength:
4 Rounds:
5 Bench Press
1 set strict pullups ”

MetCon:
90 seconds max cal bike
90 seconds rest
90 seconds max cal row
90 seconds rest
90 seconds max burpees
90 seconds rest
Repeat with 60 second intervals, repeat again with 30 second intervals

Mar 19 2017

Monday, March 20, 2017

Strength: Back Squat- Heavy Single

Conditioning: 15.1(A)
Complete As Many Rounds as Possible in 9 minutes
15 Toes-to-Bar
10 Deadlifts (115/75 lbs)
5 Snatches (115/75 lbs)

Mar 15 2017

Thursday 3/16/17

Strength
Deadlifts: sets of 5, 5, 5, 3, 3, 3 (by feel)

MetCon:
5 Rounds:
:50s max Hg Sn (95/65 115/75 135/95)
:50s max DB or KB Box Step-ups (35/25 50/35)
:50s max Cal Bike
:50s Rest

(:10s switch time between)