Back East CrossFit - CrossFitNotes:Reminder we are closed Sunday! 9am class only on Labor Day

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 6:00 In Teams of 2 complete... P1: 100m Run P2: Jumping Jacks, Mountain Climbers, Fast Lunges, Up-Downs Clean Progression... Partner 1 (Partner 2*) 10 Clean Grip Deadlift (10 PVC Pass-through) 8 Clean High Pull (10 PVC Good Morning) 6 Muscle Cleans (10 Figure 8’s) 6 Power Lands … Continue reading Saturday Partner WOD – 8/31/19

Back East CrossFit - Back East BarbellWeightliftingPower Snatch (2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2)2 snatch push press + 3 OHS (1 - 1 - 1 - 1 - 1 - 1 - 1)

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 Row (EZ–Mod–Hard...increasing each min) Into… 3 Rounds 8 Tempo Deadlifts (30x1) 4 Push Up to Down Dog 8 Tempo Good Mornings (30x1) 4 BurpeesStrengthDeadlift (1x3)ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift* *Not 3RM Deadlift...heavy but doable without any major compromise in mechanics! This should be … Continue reading Friday – 8/30/19

Back East CrossFit - Back East BarbellWeightliftingSquat Clean (2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 )- Every 2 minutes for 20 minutes complete 2 squat cleans. - These will not be touch and go, you will be required to dump the bar between … Continue reading Back East Barbell – 8/29/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Play a Game! Then... 1 ROUND of... 20 Jumping Jacks 40 Mountain Climbers 20 Lunges 40 Hollow Flutter Kicks 20 Groiners with Twist 20 Air Squats 10 Forward Leg Swings 10 Lateral Leg SwingsRecovery WorkoutMetcon (No Measure)EMOM x 10 MINUTES MIN 1 -- AMRAP of 3 Up-Downs + 3 … Continue reading Thursday – 8/29/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC … Continue reading Wednesday – 8/28/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall WalksSkillWarm-up (No Measure)EMOM x 10 MINUTES MIN 1 - 3-5 Reps of Gymnastic Goat* MIN 2 - :45 Single, Double, or Triple Under Practice *Gymnastic Goat should be any movement that athlete needs specific … Continue reading Tuesday – 8/27/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS (For quality) - 12:00 CAP Jog 1 lap 25' Walking Lunges 10 Single Leg KB Romanian Deadlift 5/5 KB Push Press 10 KB Goblet Squats 10 Russian KB Swings - 1:00 Rest b/t Rounds -StrengthBack Rack Lunge (10-10-10)Barbell Back Rack Lunge* Build from Moderate to Moderate-Heavy. Reverse … Continue reading Monday – 8/26/19

Back East CrossFit - EnduranceNotes:Off-site workout at the Old Wethersfield 5K Road Race! Make sure to register - race starts at 8:30am.Metcon5k Run (Time)Max Effort 5k Run