Back East CrossFit - EnduranceWorkoutMetcon (AMRAP - Reps)3 Rounds: 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Box jump overs STATION 3 Max Plank STATION 4 Max DB Man Makers

Back East CrossFit - Back East BarbellWeightlifting1 squat clean + 1 front squat + 2 split jerks (1 - 1 - 1 - 1 - 1 - 1 - 1 )Build to a heavy complex for the day1 set every 3 minutesClean Deadlift (Use 100% of 1 RM clean)Every 2 minutes for 6 minutes (3 … Continue reading Back East Barbell – 7/27/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Jog 2 laps 10 Spider lunges 10 Caterpillars no push up 10 Broad Jumps + 2 air squats AMRAP x 5 MINUTES 5 Barbel deadlifts 10 muscle cleans 5 push ups 10 Air squatsPartner WorkoutMetcon (AMRAP - Rounds and Reps)IN TEAMS OF 2... AMRAP x 12 MINUTES 200m Run … Continue reading Saturday Partner WOD – 7/27/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)AMRAP 5 40 Single unders 10 Double unders 50’ Bear Crawl (Stiff legged) 10 Ring rows or 5 strict pull ups **Rest 1 min** AMRAP 5 10 Jumping air squats 5 Caterpillars + 2 "Up dogs" each rep 20 Mountain climbers 10 KB Deadlifts Get set up for the … Continue reading Friday – 7/26/19

Back East CrossFit - Back East Barbell1 Below the knee hang squat snatch + 1 Above the knee hang squat snatch + 1 High hang squat snatchStart light and build to a heavy complex for the day. Complete 1 set every 3.5 minutes.Snatch Grip Deadlift (7 x 2)One set every 2 minutes @ 100% 1RM … Continue reading Back East Barbell – 7/25/19

Back East CrossFit - CrossFitNotes:Open Gym hours are from 2pm-4pm only tomorrow 7/25.Warm-upWarm-up (No Measure)General Warm-up (with a moderate-light KB) AMRAP x 10 MINUTES 100m Run (Moderate Pace - 1 lap) 8 KB Sumo DL 8 KB High Pulls from the waist 8 KB Russian Swings Then... 2 Sets with an Empty Barbell 10 Deadlifts … Continue reading Thursday – 7/25/19

Back East CrossFit - CrossFitWarm-upStrengthWarm-up (No Measure)2 min mod pace cardio 2 ROUNDS 10 Barbell Glute Bridges 8 V-Ups 6 Burpee Broad Jump Into… 2 ROUNDS 10 Kang Squats 8 Strict Presses 6 Hang Muscle SnatchesBack Squat (5x3 (20X1))Back Squat @70-80% of 1RM* One set every 2:30 minutes. *Week 3 of Squat Cycle. Heavier than … Continue reading Wednesday – 7/24/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)4 ROUNDS (Increasing Effort Each Round on Bike) 10/8 Calorie Bike 10 Ring Rows 10 KB Filly Lunges (5 each)* :20 Double KB Front Rack Hold at the Bottom of Squat (Light!)WorkoutMetcon (No Measure)EMOM x 24 MINUTES MIN 1 - 15/12 Cal Bike MIN 2 - Gymnastic Pull of … Continue reading Tuesday – 7/23/19

Back East CrossFit - CrossFitWarm-up (No Measure)Junkyard Dog Warm Up... Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) … Continue reading Monday – 7/22/19