Back East CrossFit - CrossFitWarm-upStrengthWarm-up (No Measure)2:00 Row/Bike Followed By… 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

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

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

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

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 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

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

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 - CrossFitWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Up-Downs 10 Plate Deadlifts 5/5 Body Weight Lunges - Rest 1:00 - AMRAP x 5 MINUTES 8 Up-Downs 8 Plate Deadlifts 4/4 Front Rack Plate Lunges - Rest 1:00 - AMRAP x 3 MINUTES 6 Up-Downs 6 Plate Deadlifts 3/3 OH Plate LungesWorkoutMetcon (No … Continue reading Tuesday – 7/9/19

Back East CrossFit - CrossFitWarm-upStrengthWarm-up (No Measure)AMRAP x 6 MINUTES 3 Burpee Broad Jumps 5 Inchworms (no push-up) 5/5 Groiners 5 Air Squats with :02 Pause at the Bottom 10/10 Banded Side Steps Into… 1 ROUND (With an Empty Barbell) 10 Back Squats 10 Good Mornings 5/5 Cossack Squats 10 Tempo Back Squats (3131)Back Squat … Continue reading Monday – 7/8/19