Back East CrossFit - Back East BarbellMuscle Snatch10 minutes to establish a heavy complex of: 1 muscle snatch + 2 snatch balanceSnatch20 minutes to find a heavy single rep of: Squat SnatchSnatch Pull10 minutes to work through 3 x 3 Snatch Pull @ 90%

Back East CrossFit - CrossFitWarm-up1 min each side banded hamstring stretch 1 min each side bully stretch 500 meter row 20 band pull aparts 15 barbell floor bridges 40 sec straight arm plankMetconMetcon (AMRAP - Reps)AMRAP 12 10 Deadlifts 185/135 10 Burpee Pull-upsMidline Conditioning3 x 20 Russian twists (choose your own weight) Hollow rocks

Back East CrossFit - CrossFitWarm-upStretches Spider stretch 1 min Pigeon stretch 1 min 3 rounds 30 sec HS Hold 50' low bear crawl 50' walking lungeMetconMetcon (Time)4 RFT 12 HSPU 18 lunges 50/35# 24 Sit ups15 min time capAccessory Work3 x 12 Double DB stiff legged DLCool Downstretch/ foam roll on own with remaining time

Back East CrossFit - CrossFitMetconWarm-up (No Measure)2 rounds 5 push ups 5 single arm ring rows 2 rounds 5 plyometric push ups 5 single arm ring rowMetcon (Time)75 Bench press 135/95# Every time you break 7/5 strict pull ups Rx+ 55 Bench Press 195/135# Every time you break 10/8 strict pull upsCool DownBanded pec/shoulder stretch

Back East CrossFit - CrossFitWarm-up1 min single unders 10 roll to v sit 10 sprinter to samson 10 boot strappersMetconCrossFit Regionals Event 1 (Time)Triple 3 For time: 3,000 meter row 300 double-unders 3 mile run Time cap: 49 minutes

Back East CrossFit - EnduranceMetconMetcon (Time)5 rounds 1000 meter row Rest no more than 4 min between setsScore is the slowest 1000 meter row

Back East CrossFit - Back East BarbellWeightliftingPressing (Increase weights from last week )Z-Press 4 - 3 - 3 - 2 - 2Power Clean ComplexEvery 2 minutes for 14 minutes 1 Power clean + 1 hang powerHang power clean is from below the kneeJerk ComplexEvery 2 minutes for 8 minutes 1 Push jerk + 1 Split … Continue reading Back East Barbell 6/23/18

Back East CrossFit - CrossFitMetconMetcon (Time)Regional Event # 5 (Partner style) For time: 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge M 70-lb. dumbbells, 24-in. box F 50-lb. dumbbells, 20-in. boxReps for the HSPU, T2B, Bike and Step overs are split. … Continue reading WOD 6/23/18