Back East CrossFit - Back East BarbellWeightliftingMuscle Snatch (Heavy 1 rep)Spend 10 minutes finding a heavy single rep muscle snatchHang Muscle Snatch (3 - 3 - 3)3 x 3 hang muscle snatch using 75% of 1 rep max muscle snatch from today. Unless your old max is heavier.Snatch Complex (1 - 1 - 1)Every 2 … Continue reading Back East Barbell – 8/30/18
WOD – 8/30/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)Samson stretch Sprinter stretch Spider Stretch Pigeon Stretch 1 min each position Repeat on other sideMetconMetcon (Time)Every 4 minutes for 20 minutes 500 meter runScore is total accumulated time for all 5 runsCool DownBanded hamstring/ IT stretch
WOD – 8/29/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min/ side Butcher block stretch 1 min Scorpion stretch Then 2 rounds 10 barbell thrusters 10 kip swingsWeightliftingShoulder Press (3 rep max)10 minutes to establish a 3 rep max strict pressAccessory WorkPush press10 minutes to work through 3 Rounds 10 push press 10 Strict Pull ups Use your … Continue reading WOD – 8/29/18
WOD – 8/28/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 min cardio 20 lunges 20 squats 10 PVC pass throughs 10 PVC oHSWeightliftingSnatch (1 - 1 - 1 - 1 - 1 - 1 - 1)Cool DownSpider stretch 1 min each side
WOD – 8/27/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 Rounds Row or Bike 15 Calories 5/5 weighted box step downs 10/10 side plank clamshells 10 Goblet squatsMetconMetcon (Time)Back Squat 20 - 15 - 10 - 5 75 Double unders between each set Men use 1 x Body weight Women use .75 body weightRX + option is : … Continue reading WOD – 8/27/18
Programming Preview – 8/26/18
Just because Mac and I are away doesn't mean you can slack off! Get into the gym and keep crushing it. Here is the programming preview for whats to come next week! This is a strength dominant week mixed in with some light conditioning pieces. Monday is a back squat kind of day. High volume … Continue reading Programming Preview – 8/26/18
Endurance WOD – 8/26/18
Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)1 min couch stretch per side 500 Meter jog 10 med-ball squats 10 med-ball push press 5 wall ball shotsMetconMetcon (AMRAP - Reps)Teams of 3 AMRAP 20 10/8 calories bike 10 wall ball shots 15 Air squatsScore is total reps per individualCool DownCouch stretch series
Recipe of the Week – Sweet Potato Hummus
This Sweet Potato Hummus recipe is the perfect blend of tahini, garlic and sweet potatoes to make this creamy and tasty hummus! Use it as an appetizer, snack or compliment to your next dinner - Enjoy! 🍠🎉 INGREDIENTS 1 large sweet potato (about 1½ pounds), peeled, cut into large pieces (about 3 cups) 2 garlic cloves, … Continue reading Recipe of the Week – Sweet Potato Hummus
WOD – 8/25/18
Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)1 min jumping jacks 10 caterpillars into spider stretch 15 jumping squats 10 push upsMetconMetcon (Time)3 Rounds each 10 Squat cleans 135/95# 10 Ring Dips Right into 3 Rounds each 10 Push jerk 135/95# 3 Rope Climbs 15'Cool DownWalk 1-2 laps with your partner
Back East Barbell – 8/25/18
Back East CrossFit - Back East BarbellWeightliftingClean and Jerk (1 rep max)
Back East CrossFit 