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 - 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 - 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

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into... 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at bottom)*StrengthBack Squat (5-5-3-3-1-1)-One set every 2:30 minutes- *Week 4 of Squat Cycle. … Continue reading Wednesday – 7/31/19

Back East CrossFit - CrossFitNotes:Open Gym hours from 2pm-4pm only today.Warm-upWarm-up (No Measure)For 3 minutes :30 Slow pace on bike or rower :30 Sprint on bike or rower -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm ThrusterWorkoutMetcon (AMRAP - Rounds … Continue reading Tuesday – 7/30/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP X 5 MINUTES 10 Air Squats 10 DB Strict Press 10 DB Sumo Deadlift 5 Broad Jumps -Into- 2 Rounds :30 Lunge & Twist :30 Bar Hang :30 Toy Soldiers :30 PVC Pass ThroughsExtended Warm-upWarm-up (No Measure)3 SETS 5 Tempo DB Push Press (30X1) 5 Tempo Deadlift (31X1) … Continue reading Monday – 7/29/19