Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 8 MINUTES 8/8 DB Strict Press 5 Burpees 8 DB Step-ups 5 Ring RowsSkillWorkoutWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Muscle-Up DevelopmentMetcon (Time)FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB Push Press 5 Muscle-Ups (Ring … Continue reading Tuesday – 7/16/19
Author: backeastcrossfit
Monday – 7/15/19
Back East CrossFit - CrossFitWarm-upStrengthWarm-up (No Measure)2:00 Row/Bike Followed Byā¦ 3 ROUNDS FOR QUALITY... :30 Couch Stretch (Left Leg) :30 Couch Stretch (Right Leg) :30 Tempo Air Squats (33X1) :30 Squat HoldWorkoutBack Squat (5x3 @ Tempo 30X1)Back Squat @65-75% of 1RM* One set every 2:30 minutes. *Same loading or slightly heavier than previous week's 5x5. … Continue reading Monday – 7/15/19
Sunday – 7/14/19
Back East CrossFit - EnduranceWorkout (AMRAP - Reps)TABATA 8 SETS, :20 WORK / :10 REST TABATA 1 -- Box Jump (20) TABATA 2 -- Push-Ups TABATA 3 -- DB Bent Over Row (35/25)|(25/15) TABATA 4 -- Slam Ball (20/15)|(15/10) TABATA 5 -- Strict Hollow Flutter KicksScore is total reps. Hollow Flutters should be counted 1L/1R … Continue reading Sunday – 7/14/19
Recipe of the Week – Avocado Egg Rolls
Here's another air fryer recipe you will be sure to love! Try these Avocado Egg Rolls with a tasty - and oh so spicy - sweet chili dipping sauce - Enjoy! š¶ š INGREDIENTS EGG ROLLS: 12Ā ouncesĀ from 3 medium Hass avocados, cubed Juice from 1-2 small limes Ā¼Ā cupĀ chopped sundried tomatoes,Ā packed in oil, drained 2/3Ā cupĀ diced … Continue reading Recipe of the Week – Avocado Egg Rolls
Back East Barbell – 7/13/19
Back East CrossFit - Back East BarbellWeightlifting1 Below the knee hang power clean + 1 Above the knee hang squat clean + 1 squat clean (1 - 1 - 1 - 1- 1)Build to a heavy complex for the day. Complete 1 set every 3 minutes.1 push press + 1 push jerk + 1 Split … Continue reading Back East Barbell – 7/13/19
Saturday – 7/13/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500m Row (2 min max) into... 2 SETS... 40 Mountain Climbers 30 Jumping Jacks (Clap overhead & behind the back) 20 Plate Ground to Overheads 10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)Extended Warm-upWarm-up (No Measure)3 SETS* 4 Strict Press (10X2) 4 Push Press (10X2) … Continue reading Saturday – 7/13/19
Friday – 7/12/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up Run 2 laps then... 2 Rounds 10 Tempo strict press (2020) 10 Coassack squats 20 Hollow rocks 15/15 sec side star plank hold Barbell warm up 10 Back Rack thrusters (2 sec pause in bottom of squat and overhead) 10 Good Mornings Rope Climb Warm up … Continue reading Friday – 7/12/19
Back East Barbell – 7/11/19
Back East CrossFit - Back East BarbellWeightlifting1 Below the knee hang squat snatch + 1 Above the knee hang squat snatch + 1 High hang squat snatch (1 - 1 - 1 - 1 - 1)Start light and build to a heavy complex for the day. Complete 1 set every 3.5 minutes.Snatch (EMOM x 15 … Continue reading Back East Barbell – 7/11/19
Thursday – 7/11/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 30 Jumping Jacks 10 Push-ups 30 Mountain Climbers 10 LungesPartner StrengthBench Press (10-9-8-7-6-5-4-3-2-1)Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap-WorkoutMetcon (Time)FOR TIME 40-60-80-60-40 Plate Jumps* 10-20-40-20-10 Toes to Bar *Plate jumps are both … Continue reading Thursday – 7/11/19
Wednesday – 7/10/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 3 ROUNDS 10 Cal Bike 5 Inchworms 10 Alt. Spiderman Lunges 5 Scap Pull-ups 5 Tight Kip SwingsStrengthClean (1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 )EVERY 2:00 FOR 8 SETS 1 Squat Clean* *Start moderate-heavy and build to … Continue reading Wednesday – 7/10/19
Back East CrossFit 