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East Crossfit WODs


Aug 07 2018

Wednesday, August 8, 2018

Metcon:

Partner Workout:
100 Calorie Row
100 Front Squats
100 Calorie Bike
100 Power Cleans
100 Calorie Ski
100 Push Presses

(135/95)(115/75)(95/65)

Aug 06 2018

Tuesday, August 7, 2018

Strength:

Bench Press- 4×7@70%

 

Metcon: For Time

400m Run
30 Burpee to Target (+6″)
40 Pistol Squats
40 Wallball Shots
30 Box Jump Overs (30/24)(24/20)
400m Run

Aug 05 2018

Monday, August 6, 2018

Skill:

Shoulder Warmup and Power Snatch Technique

 

Metcon:

Part 1:
21-15-9
Power Snatches (85/55)(65/45)
Toes to Bar

REST 3 MINUTES

Part 2:
15-12-9
Power Snatches (115/75)(95/65)
Pull-ups

REST 3 MINUTES

Part 3:
7-5-3
Power Snatches (135/95)(115/75)
Bar Muscle Ups

Each part scored seperately.

Aug 02 2018

Friday, August 3, 2018

Strength:

Back Squats- 2×10, 2×6, 1×4, 3×1 (find heaviest)

 

Metcon:

For Time:
1500m Bike
100 Double Unders
50 DB Squats (50/35)(35/20) *open standards

*Coaches, start a new heat every 4-5 Minutes for classes with more than 7 people

Aug 01 2018

Thursday, August 2, 2018

CF Games 2015
“Event 9”
1RM Clean and Jerk

*You will get 10 minutes to warm-up and then lift E2MOM for 3 attempts to find heaviest.

CF Games 2010
“Cleans/HSPU”
7 RFT:
3 Cleans (205/135)(165/105)
4 HSPU
*12 Minute Cap

In 2010, for the HSPU, men used the rings and women did strict HSPU with their hands on 1″ plates. For today, advanced athletes should do defecit HSPU (anything from parallettes to plates). Modifications should be very difficult.