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East Crossfit WODs


Oct 29 2017

Monday 10/30/17

Olympic Weightlifting
Sn w/ pause at Knee + Pause at MT
(note: 1 snatch with 2 pauses before sn)
10min do 2 reps of above
Then
10min find Heavy single above

MetCon
3 Rounds
800m (see below)
25 Toes to Bar
10 Deadlifts (165/115, 225/155, 275/185)

Round 1: Row
Round 2: Run
Round 3: Bike 2000m / 1.2mi

Supplemental Strength
Superset a&b
a) KB Single-Leg RDL – 3 x 12 @H (each)
b) Strict Press + OH Hold – (3 x 5+30s) @ 75%
i.e.5 presses + (1) 30s hold

Movement Demos

Supplemental Movement Demos

Oct 26 2017

Friday, October 27, 2017

Strength:

Superset x 5:
Inverted Row x 10-12
Weighted Sit-ups x 10-12 (heaviest)

 

Metcon:

10 –> 1
Deadlifts (235/165)(205/145)(175/125)
Handstand Push-ups

then,

50 Burpee Over Bar

 

 

Supplemental:

Leg Press- 5×6
Leg Extensions- 3×15
Cable Leg Abductions – 3×15

 

Oct 25 2017

Thursday, October 26, 2017

Strength:

15 Minutes to Find:
3RM Bench Press

 

Metcon:

For Time (22 Min CAP):
80 Wallballs
70 Walking Lunges
60 DB Snatches (65/45)(50/35)(40/25)
50 Heavy Rope Jumps
40 Pull-ups
30 Ring Dips (modify with Box Dips)
20 Calorie Bike

 

Supplemental:

Single-Arm Lat Pulldown- 5×6 (each)
Oblique Side Crunches- 5×10 (each)
*superset, optional*

Oct 24 2017

Wednesday, October 25, 2017

Metcon:

Partner WOD:
Minute 0:00-4:00
Max Burpee Box Jumps

Minute 4:00-6:00
Rest

Minute 6:00-10:00
Max Cal Row

Minute 10:00-12:00
Rest

Minute 12:00-16:00
Max GHD Sit-ups

Minute 16:00-18:00
Rest

Minute 18:00-30:00
12 Minutes to Find Heaviest:
5 Deadlifts + 3 Hang Cleans + 1 Jerk

Oct 23 2017

Tuesday, October 24, 2017

Strength:

Beginner: Snatch Pull + Snatch High Pull + Snatch
Advanced: Snatch + (2) Overhead Squats

 

Metcon:

4 Rounds:
30 Air Squats
20 Push-Ups
10 Snatches (135/95)(115/75)(95/65)

 

Supplemental:

One-Arm Row- 4×12 (each)
Straight Arm Pulldown- 4×12