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East Crossfit WODs


Jul 13 2017

Friday 7/15/17

Strength:
2sec Pause Front Squat (no belt)
Find HS”

MetCon
20min Running clock
1,200m run
Then
AMRAP
4 HSPU (L3 Strict)
8 C2B pull-ups
12 Kettlebell Swings (55/35, 70/55)

Supplemental Strength
1 arm DB Press 3x8ea
Ring Plank 3 x 30s
Font Squat Holds 4x20s @ 110-120%

Jul 12 2017

Thursday 7/13/17

37min Running Clock
00:00 – 10:00
10min AMRAP
5 Wallballs
5 Box Jump Overs
*increase by 5 every round

10:00 – 30:00
Find Heaviest Single Snatch

30:00 – 37:00
7min AMRAP
15 Push Jerk (115/85)
15 Bar Facing Burpees

Jul 11 2017

Wednesday 7/12/17

Strength:
Deadlifts- 5×1 @ 90%-95%

MetCon
100 Squats
80 1 arm DB Hang Sn (35/20 45/30 55/35)
60 Pushups (male) / Situps (female)
40 Situps (male) / Pushups (female)
30 cal row

(snatch does not have to alternate just same on ea arm)

Accessory Strength:
Behind Neck Lat Pull Down w/ 1 sec pause
3 x 6-8
Seated Cable Row w/ 3sec pause
3 x 10-12

4x200m Row Sprints

Jul 10 2017

Tuesday 7/11/17

Strength:
Bench Press
10min to warmup to 70 – 75%

Bench Press
E2min x 3 Rounds (00:00 – 06:00)
8-10 @ 70 – 75%

rest 2min

(8:00 – ?)

Then Drop set of 8,10,12
take 10-30 pounds off the bar from your last set then do 8, take weight off do 10, take weight off and do 12. Work with a partner and Rest only as much as it takes to take the weight off
(same as 5/15)

MetCon
Partner WOD
20 Squat Cleans (L1:155/115 L2/L3: 205/145 comp:225/155)
20 Burpees ea (may work at same time)
50 T2B
rest 5:00 min
50 T2B
20 Burpees
20 Squat Cleans

Supplemental Strength:
superset 3 Rounds
a) DB Bench Press w/ nuetral grip x 8
b) DB Bent Over Row x 8

superset 3 Rounds
a) Pushups w/ 3 sec negative x 10
b) GHD Situps w/ 3sec negative 8-12 (weighted if necessary)

3 sets of Max Reps Hand stand Pushups with 3:00min rest in between ea rd

Jul 09 2017

Monday 7/10/17

Strength:
EMOM for 10 Minutes
3 Back Squats @ H (70-80%)”

MetCon:
30/22 cal bike / row
30 Goblet Squats (44/35 55/44 70/55)
30 Deadlifts (135,95, 155/115 ,185/135)
30 Box Jump Overs (24/20)
20/14 cal bike / row
20 Goblet Squats
20 Deadlifts
20 Box Jumps Overs

Accessory Strength:
Leg Press 5×6 @H
Leg Curls 3×12-15 @H
Good Mornings 4×8