Back East CrossFit - Back East BarbellWeightliftingPower Clean (Build to a heavy single for the day)On a 10 minute clock, starting with the empty bar, build to a heavy 1 rep power clean.Split Jerk (Build to a heavy rep for the day)On a 10 minute clock, starting with the empty barbell, build to a heavy … Continue reading Back East Barbell – 8/10/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS -- With a partner, "Mirrored" (both athletes move together in unison) 8 Up-downs 8 Air Squats 8 V-ups/Tuck-ups 8 Plate Ground to OH Into… 1 ROUND (Non-mirrored, partners alternate movements - P1 rows then P2 rows, etc.) 300m Row 10 Burpees 10 Toes to Bar 10 DBL … Continue reading Saturday Partner WOD – 8/10/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard and push body through bar)Extended Warm-upSquat … Continue reading Friday – 8/9/19

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 - CrossFitNotes:Open Gym from 12:30pm until 4pm only today!Warm-upWarm-up (No Measure)4 ROUNDS :30 Bike 25’ Forward Bear crawl 25’ Reverse Bear crawl 8/8 DB Cross Body Single Leg RDL 6/6 SA Half Kneeling DB Arnold Press 4/4 SA DB Overhead Split SquatWorkoutMetcon (AMRAP - Rounds and Reps)4 SETS AMRAP x 4 MINUTES … Continue reading Thursday – 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