Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 1 Round - 2 lap run - 7 Slow burpee broad jumps + 2 squats - 7/7 Box step downs - 10 barbell Push press Barbell warm up - 5 Muscle cleans - 5 front squats - 5 power cleans - 5 front squats - … Continue reading WOD – 6/28/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)EMOM 12 Min 1: 20 walking lunges (unweighted) Min 2: 15 Double KB deadlifts Min 3: 40 second plank walkMetconMetcon (Time)For time: 2000 meter row 150 Russian KB swings 53/35#Score is total time to complete both items.2k Row (Time)Max Effort 2k RowCool Down3 Rounds 30 sec butcher block stretch … Continue reading WOD – 6/27/19

Back East CrossFit - Back East BarbellWeightlifting1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 - 1 - 1)1 Push Jerk + 1 Split Jerk (1 - 1 - 1)Build up to a heavy setDeficit Clean pulls (3 - 3 - 3)

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - 1 min jump rope - 15 good mornings - 10 Front squats - 1 min jump rope - 10 pvc pass throughs - 10 Ring rows - 15 kip swings Barbell Warm up - 10 muscle clean to press - 5 hang power cleans - … Continue reading WOD – 6/26/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 2 Min cardio 20 Mountain climbers 10 Boot strappers 10 Cossack squats 50' Duck walk Then: 10 Goblet squats 20 Russian KB swings 20 Hollow rocks 20 Russian KB swings 10 Goblet squats Barbell Build up - 10 Back squats with empty bar - Build up … Continue reading WOD – 6/25/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - 2 Rounds - 40 sec jumping jacks - 10 band presses per side - 10 band pull-aparts - 5 Caterpillars with 2 push ups WOD Prep Spend time finding weight to use for the shoulder to overheadMetconCF: Metcon (Time)For Time Buy in: 25 burpees 3 … Continue reading WOD – 6/24/19

Back East CrossFit - EnduranceMetconMetcon (Time)For Time 1 mile run 100 air squats 1 mile run

Back East CrossFit - Back East BarbellWeightlifting1 push press + 1 push jerk + 1 Split Jerk (1 - 1 - 1 )- Build from last weeks press complex - 1 set every 3 min - Take bar from rack1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 … Continue reading Back East Barbell – 6/22/19

Back East CrossFit - CrossFitMetconMetcon (Time)With a partner for time: 60 - 50 - 40 - 30 - 20 Calorie Row or Bike Russian KB swings 70/53# Burpees- One person works at a time - Reps must be split evenly - Break up however you need to

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min cardio then 20 Jumping air squats 15 Hand release push ups 10 Barbell RDLs 3 wall walks Barbell warm up 5 clean pulls 5 Muscle cleans 5 Front squat 5 power cleans Power clean build up 2-4 sets 2 power cleans + 2 front squats 2 HSPUMetconCF: … Continue reading WOD – 6/21/19