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East Crossfit WODs


Jan 07 2018

Monday 1/8/18

Strength:
Back Squats:
5 @ 80%
2 @ 86%
5 @ 80%
2 @ 89%

MetCon:
27-21-15-9
Wallballs (L1&L2:20/10 L3:30/20) (L2/L3 – if drop do 8 burpees)
Sumo Deadlift High Pulls (65/45, 75/55, 95/65)
Box Jumps (24/20)
Push Presses (65/45, 75/55, 95/65)
Cal Row
Time Cap: 25min

Supplemental:
Leg Press 4×6-8
DB Shoulder Press: 4×8-10
Pushups: 2x max set

Jan 04 2018

Friday, January 5, 2018

Strength:

Deadlifts:
1×10@55%
1×8@65%
3×6@75%

 

Metcon:

For Time:
40 Box Jumps (24/20)
40 Power Cleans (95/65)(75/55)
40 Handstand Push-ups (SC: HR Pushups)
40 Front Rack Stationary Lunges (same weight as PC)
40 Burpee Target Touches (6″ above standing reach)

Jan 03 2018

Thursday, January 4, 2018

Strength:

3 Rounds:
:30 seconds Toes to Bar
:20 seconds Rest
:30 seconds Elbow Plank
:20 seconds Rest
:30 seconds Sit-ups
:20 seconds Rest

 

Metcon:

“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squats  (Rx: 95/65)(Sc: 75/55)

 

Supplemental:

SL (single leg) Leg Press- 3×8 (each leg)

Leg Extensions- 6×10

Jan 02 2018

Wednesday, January 3, 2018

Strength:

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

 

Metcon:

In teams of 2,
20 Minute AMRAP:
50 Bench Presses (165/115)(135/95)(115/75)
50 Calorie Row
*split reps as needed

 

Supplemental Strength:

Cable Upright Row- 4×12
Cable Curls (wide grip)- 3×12
Cable Curls (narrow grip)- 3×12

Jan 01 2018

Tuesday, January 2, 2018

Strength:

Back Squats:
1×10@55%
1×8@65%
3×6@75%

 

Metcon: 20 Minute CAP

4 Rounds (each for time):
10 Burpee Box Jump Overs (open standards)
10 Squat Clean Thrusters (165/115)(125/85)
10 Chest to Bar Pull-ups

Rest 2 Minutes between Rounds

 

Supplemental Strength:

1) 70 Alternating DB Weighted Step-ups (50/35)(40/30)(35/20)
2) Strict Toes to Bar- 3×10
3) KB Romanian Deadlifts- 3×15