Back East CrossFit - Back East BarbellWeightlifting1 Snatch + 1 Tempo Overhead squat (1 - 1 - 1 - 1)Build to a heavy complex for the day.1 Power Snatch + 3 Snatch Push Press + 1 Snatch Jerk (1 - 1 - 1)Build to a heavy complex within 3 sets.Snatch Pull (3 - 3 - … Continue reading Back East Barbell – 6/20/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General warm up - 1 min spider stretch with box - Butcher block stretch - 20 kip swings - 20 Hollow rocks Tabata - 4 rounds Bike, Row or jump rope - 4 rounds V-ups - 4 rounds air squats Build up 2 sets - 5 calorie sprint on … Continue reading WOD – 6/20/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up 3 Rounds 5 single arm swings 5 single arm cleans 5 single arm front squats 5 Single arm push press Barbell Prep 5 Strict press 5 Push press 5 Front squats 5 Thrusters Build Up Spend a few minutes finding your first working set of strict … Continue reading WOD – 6/19/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)General Warm up - Leg swings - Single leg toe touches - Cossack squats - 1 min single unders Partner 600 meter row - Alternate 150 meter sprints WOD Prep - Warm up to DL weight - 10 Double unders between setsMetconMetcon (AMRAP - Rounds and Reps)AMRAP 7 10 … Continue reading WOD – 6/18/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - Spider stretch - Samson to sprinter - Shoulder PVC pipe stretches General warm up - 2 Rounds - Run 1 lap - 10 Band Pull aparts - 10 Pass Throughs - 10 PVC OHS Barbell Prep - 5 Muscle snatch - 5 Snatch grip push press - … Continue reading WOD – 6/17/19

Back East CrossFit - EnduranceMetconMetcon (Time)50 - 40 - 30 - 20 - 10 Calories on bike Calories on rower Double unders 30 min time cap

Back East CrossFit - Back East BarbellWeightlifting1 Snatch + 2 Tempo Overhead squats (1 - 1 - 1 - 1)Build to a heavy complex for the day.Complete 1 set every 4 minutes1 Power Snatch + 3 Snatch Push Press + 1 Snatch Jerk (1 - 1 - 1)Build to a heavy complex within 3 sets.- … Continue reading Back East CrossFit – 6/15/19

Back East CrossFit - CrossFitMetcon (Time)With a partner for time: 40 Synchronized Toes to bar 20 Burpee box up overs 48" 40 Synchronized Deadlifts 185/125# 40 Synchronized Pull ups 20 Burpee box up overs 48" 40 Synchronized Power Snatch 95/65#- All reps except the box are done together so each person should be doing 40 … Continue reading WOD – 6/15/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - 1 min weighted ankle mobility per side - 1 min Hands on wall stretch General warm up - 1 min plank walks - 5 power cleans - 5 Front squats - 5 push press - 5 thrusters - Running warm up WOD Prep - Demo wall walkMetconCF: … Continue reading WOD – 6/14/19

Back East CrossFit - Back East BarbellWeightlifting1 Clean + 1 Front squat + 1 Clean + 2 Split jerk (1 - 1 - 1 - 1)- Front squat is at the tempo of 32x2 - Try to increase loads from last week2 Push press + 2 Push jerk (1 - 1 - 1)- Push press … Continue reading Back East Barbell – 6/13/19