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From Youtube

East Crossfit WODs


Jan 14 2018

Monday, January 15, 2018

Strength:

Clean- 1RM

 

Metcon:

Every 2 Minutes for 12 Minutes:
10 Thrusters (RX:95/65 SC:75/55)
10 Bar Facing Burpees

rest 3 Minutes

5 Minutes Max Calories on Row/Bike/Ski

 

Supplemental Strength:

DB Bulgarian Split Squats (3 seconds to bottom)- 4×6 (heavy)
Banded Lateral Walks- 4x40m (turf d&b)
*ok to superset exercises*

Jan 11 2018

Friday 1/12/18

Strength:
Bench Press
6×4@80%

MetCon
Every 3 min for 9 min
15 deadlifts (L1:155/105 L2:185/125 L3:205/145)
15/12 cal row

Rest 2 min

Every 3 min for 9 min
Pull-ups (L1:12 L2:15 L3:21)
15/11 cal bike

Jan 10 2018

Thursday 1/11/18

3 Rounds:
:30 seconds L Sit Flutter Kicks
:20 seconds Rest
:30 seconds KB Tea Pots / Side Bends
:20 seconds Rest
:30 seconds Sit-ups
:20 seconds Rest

(Flutter kicks try to place wallball under your heels and not touch)

MetCon
4 Rounds:
30 Heavy Rope Jumps
25 Wallballs (20/14, 30/20)
20 1 arm KBS (35/25, 55/35, 70/55) (Russian style – not overhead)

Jan 09 2018

Wednesday 1/10/18

“Deadlifts:
5 @ 80%
2 @ 86%
5 @ 80%
2 @ 89%”

MetCon
12.3
AMRAP 18min
15 Box Jumps
12 Push Press (Sc:85/55, 115/75)
9 T2B

Jan 08 2018

Tuesday 1/9/18

Oly

Cleans:
1×5@60%
1×5@70%
1×3@80%
1×3@90%

Metcon
3 Rounds:
15 Pullups (L3: C2B)
12 Bar Facing Burpees
9 Squat Cleans (115/75, 155/105, 175/115)

rest 5min

3 partner
7 km Bike