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East Crossfit WODs


Mar 13 2017

Tuesday 3/12/17

Strength:
5 Rounds
1 Heavy Back Squat
7 Strict Toes to Bar

MetCon
AMRAP 18min
30 Push Jerks (75/55 95/65 115/75)
30 Doube Unders (L3:50)
30 Cal Row
30 T2B

Mar 12 2017

Monday, March 13, 2017

Strength:
Every 90s for 9min
6 Bench Press @ 75-80%

MetCon:
Continuous Clock
At 00:00
5 Rounds for Time
8 Power Cleans (135/95) (115/75) (95/65)
8 Bar Facing Burpees

At 10:00
4 Rounds for Time
6 Power Cleans (185/135) (135/95) (115/75)
6 Bar Facing Burpees

At 18:00
3 Rounds for Time
4 Power Cleans (225/155) (185/125) (135/95)
4 Bar Facing Burpees

Mar 08 2017

Thursday March 9, 2017

Strength:

Deadlifts:

5×3, reset every rep

Metcon:

2 x 1600m Run
rest 3 Minutes between efforts

then, Group Mobility (posterior chain)

Mar 07 2017

Wednesday March 8, 2017

Strength:

5×3 Back Squats

After each set 30 Side Plank (Left) and 30 Second Side Plank (Right)

Metcon:

E6MOMx3:
0:00-1:00- Toes to Bar
1:00-2:00- Box Jumps
2:00-3:00- SDHP
3:00-6:00- Complete 20 Burpees
*Score is total reps from T2B, BJ, SDHP
*Burpees are not included in score, must complete them before starting next cycle

Mar 06 2017

Tuesday March 7, 2017

Strength:

20 Min to Work on Clean Complex:

RDL+ Hang Clean+ Front Squat

Metcon:

0:00-10:00
“Tail-Pipe”
Partner WOD
Athlete 1- Row 250
Athlete 2- Hold DBL KB Front Rack
Alternate and repeat for 3 Rounds
*KBs must be belows shoulder and handles touching
*RX: 53/35 SC: 44/25

10:00-??:??
In teams of 2, 4x400m Relay
*Athlete 1 will run 1st and 3rd 400, while Athlete 2 will run 2nd and 4th