Back East CrossFit - Back East BarbellWeightliftingSnatch Bear Complex (3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3)- 1 set = 3 unbroken complexes - Spend 10 sets building to a heavy complex for the day. - Rest as needed between sets.1 Snatch Bear Complex … Continue reading Back East Barbell – 8/8/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Arm Circles Forward/Backward 10 Lunges With Twist 5 Inch Worms :20 Second Hollow Rock Then… AMRAP x 5 MINUTES 15 Jumping Jacks 10 Alt. Lateral Box Step Ups 5/5 SA DB Press 2 Wall WalksExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - … Continue reading Wednesday – 8/7/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 10 Tempo Air Squats (5051) :30 Squat Hold :30 Pigeon Stretch (Left Leg) :30 Pigeon Stretch (Right Leg) Into… 3 SETS OF: 7 Back Squats (30X1)*StrengthBack Squat (5x1 (20X1))Back Squat @80-90% of 1RM* -One set every 2:30 minutes-WorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 9 MINUTES 9 … Continue reading Tuesday – 8/6/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)7 MIN PARTNER AMRAP PARTNER 1 Complete… 1 ROUND OF... 20 MB Russian Twists 10 Box Step Ups 10 MB FS Squats 10 MB G2OH PARTNER 2 Hold any Static Position… Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as … Continue reading Monday – 8/5/19

Back East CrossFit - EnduranceWarm-upAMRAP 6 10/8 Calories on Bike/Rower 10 DB Push Press (light) 10 Air Squats 5 Inchworms w/ push upWorkoutMetcon (AMRAP - Reps)1 Round: 5:00 Stations 1:00 Rest b/t Stations STATION 1 Max Wall Balls... Every minute perform 5 Burpees STATION 2 Max Cal Bike or Row Every minute perform 5 Burpees … Continue reading Sunday Endurance – 8/4/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP 6 10 Jumping Jacks (full range of motion w/arms) 10 Mt. Climbers 10 Sit Ups 10 Air SquatsMetcon (Time)3 RFT 20 Calories Bike or Row 10 Ground to overhead 115/75# 10 Burpee box jumps 36/30" 20 Handstand push-ups Each partner completes the reps of a movement before you … Continue reading Saturday Partner WOD – 8/3/19

Back East CrossFit - Back East BarbellWeightlifting1 Snatch DL + 2 Hang Power Snatch + 3 Below the knee hang power snatch (1 - 1 - 1 - 1 - 1)Build to a heavy complex for the dayOverhead Reverse Step lunge (10 - 10 - 10)Increase weight across to a moderate to heavy load. Rest … Continue reading Back East Barbell – 8/3/19

Back East CrossFit - CrossFitNotes:No 5:30pm class due to our Pizza Truck Party!!Warm-upWarm-up (No Measure)Start off with a class 400m jog! into… AMRAP x 6 MINUTES 6 DB Hang Squat Cleans (light DB’s) 6 DB Push Press 6 DB Bent Over Row 6 Kip Swings or Ring RowsExtended Warm-upMetcon (Weight)ON A 10:00 RUNNING CLOCK... Build … Continue reading Friday – 8/2/19

Back East CrossFit - Back East BarbellWeightlifting1 Clean DL + 2 Hang power clean + 3 Below the knee hang power clean (1 - 1 - 1 - 1 - 1)Build to a heavy complex for the dayFront Squat (10 x 3)- One set every minute for 10 minutes - Use the same weight across … Continue reading Back East Barbell – 8/1/19

Back East CrossFit - CrossFitNotes:Open Gym hours from 2-4pm only!Warm-upWarm-up (No Measure)4 ROUNDS (progress movement every round) :30 of...Single Unders → Fast Singles → High Jump Singles → DU’s or attempts 10 Reps of...Plate DL → Plate Power Clean → Plate G2O → Plate Thruster 10 Reps of...BW Lunge → Lunge with Twist → Groiner … Continue reading Thursday – 8/1/19