Back East CrossFit - Back East BarbellWeightliftingHang Power Snatch (3 - 3 - 3 - 3 - 3)Push Press (3 - 3 - 3 - 3 - 3)
Author: backeastcrossfit
Thursday – 9/26/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EACH ROUND 200m Run 10 Alt Sampson Lunge Stretch 10 Up-Down 8/8 DB Strict High Pulls 8/8 DB Hang Power Clean :20 Rest **10 MIN CAP**Extended Warm-upPower Clean (8x2)EMOM x 8 MINUTES 2 TNG Power Cleans* *Build to a heavy double in sets 1-4 then … Continue reading Thursday – 9/26/19
Wednesday – 9/25/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Team 1k Row!! In teams of 2...alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog) With Same Partner... AMRAP x 5 MINUTES 5 Burpees in-sync 10 Sit-ups in sync 15 Air Squat + … Continue reading Wednesday – 9/25/19
Tuesday – 9/24/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 9 MINUTES 1:30 Bike (:45 hard / :45 easy) 10 Alt. SA DB Deadlift (sumo stance) 5/5 SA DB Overhead Lunge 10 Jumping Air Squats 5/5 SA DB Strict Press (squat width stance)WorkoutMetcon (AMRAP - Reps)EMOM x 21 MINUTES MIN 1 - 12 Alt. DB Split Snatch … Continue reading Tuesday – 9/24/19
Monday – 9/23/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm-up (7 min cap) 3-4 SETS 7 Barbell Stiff-Legged DL 7 Barbell Bent Over Row (:02 pause at sternum) 7/7 Leg Swings 7/7 Alt. Groiners 14 Barbell HopsStrengthDeadlift (3-3-3-3-3)Deadlift* - One set every 3 minutes *Build to 3RM Deadlift.WorkoutMetcon (Time)FOR TIME 200m Run Into... 3 ROUNDS 15 Deadlifts … Continue reading Monday – 9/23/19
Sunday Endurance WOD – 9/22/19
Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)400m Med Ball Line Run! Then... - 10 Reps in unison PVC Pass - 10 Reps in unison PVC Behind Neck Press - 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart) - 20 Reps Med Ball Twist and Hand Off (seated back to back) … Continue reading Sunday Endurance WOD – 9/22/19
Recipe of the Week – Bacon & Feta Scramble
Need a new breakfast idea that doesn't require too many ingredients or prep? Try this Bacon & Feta Scramble out and let us know what you think 🥓🥚 This week's recipe is courtesy of CrossFit.com 👌 INGREDIENTS: 2 eggs2 tbsp. red bell pepper¼ c. red onion1 tsp. butter1 tbsp. scallions½ oz. feta cheese½ oz. bacon2 … Continue reading Recipe of the Week – Bacon & Feta Scramble
Back East Barbell – 9/21/19
Back East CrossFit - Back East BarbellWeightliftingSquat Clean (12 x 1)- EMOM 12 Build to a heavy single squat cleanPush Press (5 - 5 - 5 - 5 - 5 )
Saturday Partner WOD – 9/21/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP 20 15/12 Cal Bike 12 Hand Release Push-Ups 9 Up-Down Box Jump Over (24/20)Optional FinisherWarm-up (No Measure)3 SETS FOR QUALITY* 15 DB Bent Over Row 30 Deadbugs *Take … Continue reading Saturday Partner WOD – 9/21/19
Friday – 9/20/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 min Bike/Row...just FLOW and feel good! Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in ¼ squat softly!) 5 BB Good Morning 10 Elbow Punches (behind neck) 5 BB Strict Press (behind neck) 10 Alt. V-UpsExtended Warm-upMetcon (Weight)ON A 10:00 RUNNING CLOCK... Build up to a … Continue reading Friday – 9/20/19
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