Back East CrossFit - EnduranceMetconMetcon (AMRAP - Reps)10 rounds for max calories of: Row or Bike 45 seconds, rest 15 seconds Row or Bike 30 seconds, rest 30 seconds Row or Bike 15 seconds, rest 45 seconds

Back East CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP25 60 Calorie bike or Row 40 DB Snatch 50/35# 10 Bar Muscle Ups

Back East CrossFit - Back East BarbellWeightliftingPress Complex (1 - 1 - 1 - 1 - 1 - 1)8 push press + 3 snatch push pressEvery 90 seconds perform a setClean Complex (1 - 1 - 1 - 1 - 1 - 1)1 Clean Deadlift + 1 Clean pull + 1 Hang power clean1 set … Continue reading Back East Barbell – 11/17/18

Back East CrossFit - CrossFitBack East BriefsDue to inclement weather our 5:45am class will be canceled. Regular schedule the rest of the day. If you’re traveling in the morning please be safe!Warm-upWarm-up (No Measure)1000 meter row or 2000 meter bike Barbell warm up - Dip shrug - Dip high pull - Muscle clean - Front … Continue reading WOD – 11/16/18

Back East CrossFit - Back East BarbellWeightliftingSnatch Technique (1 - 1 - 1 - 1 - 1 - 1 - 1 - 1)Every 90 seconds for 8 sets 1 Snatch DL + 1 Snatch Pull + 1 Muscle snatch + 1 Snatch balance No more than 60% of 1RM snatchAccessory Work5 Sets 10/ 10 Single … Continue reading Back East Barbell – 11/15/18

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Partner up, follow the leader style for 3 rounds 250 m row Row or 500 m Bike 10 band pull-aparts 5 push ups 3 second negative 10 Ring Rows 10 V- ups 30 sec hang from barMetconMetcon (Weight)EMOM15 8 Bench press 5-10 Strict Pull ups 5-10 Strict Dips- Choose … Continue reading WOD – 11/15/18

Back East CrossFit - CrossFitMetconMetcon (AMRAP - Reps)AMRAP 12 8 Burpees 8 Back squat 185/125# 100' Double KB Front rack carry 53/35s

Back East CrossFit - CrossFitWeightliftingSnatch (1 - 1 - 1 - 1 - 1 - 1 - 1)Snatch Grip Deadlift (5 - 5 - 5 - 5)Use 90 - 100% of heaviest snatch today.