Back East CrossFit - Back East BarbellWeightlifting1 Snatch + 3 Tempo Overhead squats (1 - 1 - 1 - 1)Build to a heavy complex for the day.- 15 minutes to work though 4 sets. - Tempo for the overhead squats is: 32x2 - Work on perfect positioning with heavy loads. - No misses this week!1 … Continue reading Back East Barbell – 6/6/19
WOD – 6/6/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility - 1 min Butcher block stretch - 30 sec Calf stretch/ side General warm up - 10 Pass throughs - 10 Cossack Squats - 10 Band pull aparts - 5 Close stance squats - 5 Banded strict press/ side - 5 Wide stance squats - 5 Band overhead … Continue reading WOD – 6/6/19
WOD – 6/5/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic Warm up - High kicks - Bear crawl - Samson lunges - Crab walk - Lateral lunges (1/2 way per side) - Low bear crawl Barbell Warm up Push jerk progression without a bar - Jump land arms at side - Jump land thumbs on shoulder - Jump … Continue reading WOD – 6/5/19
WOD – 6/4/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Mobility 3 sets 20 Sec Spider left side 10 sec down dog 20 sec spider right side 10 sec down dog Dynamic warm up 2 Rounds 10 Kip swings 5 Broad jumps + 2 air squats 5 muscle clean and press Barbell warm up 3 clean deadlift 3 clean … Continue reading WOD – 6/4/19
WOD – 6/3/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic mobility warm up 2 min Cardio 10 Roll to V-sit 10 Windmills 10 Scorpion 10 Cossack squats 10 Air squats General warm up - 2 Rounds - 10 goblet squats - 10 American KB swings - 10 Hollow rocks Movement Demo/ WOD prep - Review the devils press … Continue reading WOD – 6/3/19
Programming Preview – 6/2/19
June is here which means its suns out guns out season ☀️💪🏻. Fingers crossed 🤞the sun is here to stay because we’ve got lots of fun accessory pieces this month. 2-3 times a week after the WOD you will see some beach muscle finisher exercises. Other than that its business as usual, lots of hard … Continue reading Programming Preview – 6/2/19
Endurance WOD – 6/2/19
Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)Death By Wall Balls 1:00 - 1 Wall ball 2:00 - 2 Wall balls 3:00 - 3 Wall balls Continue until you cannot complete all reps in the minute.
Back East Barbell – 6/1/19
Back East CrossFit - Back East BarbellWeightliftingSnatch (Work up to a heavy double.)1 clean + 2 front squats + 1 split jerk20 minutes to establish a heavy complex. Take as many attempts as needed.
Partner WOD – 6/1/19
Back East CrossFit - CrossFitMetconMetcon (Time)With a partner for Time: 800 meter run with a medball 20/14# 60 Pull ups 60 OHS 95/65# 800 Meter run with a medball 60 Toes to bar 60 OHS 95/65# 800 meter run with a medball
WOD – 5/31/19
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Dynamic Warm up - 5 Caterpillars - 10 leg swings forward and back/ leg - 10 leg swings side to side/ leg Then:: - 2 Rounds - 1 min cardio - 10/10 Side plank clam shells - 10 Barbell RDLs Power Clean warm up 5 muscle cleans 10 front … Continue reading WOD – 5/31/19
Back East CrossFit 