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WOD – 3/22/19

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Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

2 rounds

20 sec bar hang

10 scap pull ups

5 caterpillars with push up

10 slow mountain climbers

10 slow barbell thrusters

Specific warm up

2 – 3 rounds

5 thrusters

5 c2b pull ups or scaled pull ups

Metcon

Metcon (Time)

Workout 19.5

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Rx: 95/65#

Time cap: 20 minutes

WOD – 3/21/19

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Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Stretching

2 min Couch stretch each side

General warm up

2- 3 rounds

10 slow burpees

10 banded good mornings

20 air squats

WOD Prep

Review the Double DB deadlift and get ready for the WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

10 Calorie Row or bike

30 Second farmer hold

15 Double DB deadlift 50/35#

30 Second farmer hold

20 Walking Lunges (body weight only)

Metcon (Time)

AMRAP 7

Ring support L-Sit hold

Back East Barbell – 3/21/19

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Back East CrossFit – Back East Barbell

Weightlifting

5 Snatch Strict Press + 3 Tempo OHS (1 – 1 – 1 – 1)

5 Snatch Strict Press + 3 Tempo OHS

1 Clean Pull + 1 Power Clean + 1 Push Jerk (1 – 1 – 1 – 1)

1 Clean Pull + 1 Power Clean + 1 Push Jerk

5 Position Pause Snatch Deadlift (2 – 2 – 2 – 2 – 2)

1 inch off the ground, below the knee, above the knee, mid thigh and “power position”. 2 reps every set and pause for 2 seconds at each spot.

WOD – 3/20/19

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Back East CrossFit – CrossFit

Warm-up (No Measure)

– Tabata jump rope warm up

– Partner medicine ball toss warm up

Metcon

CF/L: Metcon (Time)

5 Rounds For Time

30 Push ups

30 Wall balls 20/14#

30 Double unders

Midline Conditioning

Midline March!

Tabata

Right side plank

Left side plank

8 rounds each side, alternate sides every round.

WOD – 3/19/19

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Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Warm up

2 min cardio

With and empty bar

10 deadlifts

10 hang power cleans

10 shoulder to OH

20 back squats quick

Back squat build up

Quick build up to first load. First set should be around 60-75% max back squat

Weightlifting

Back Squat (5 – 5 – 5 – 5 – 5)

Complete one set every 4 minutes.

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

12 Deadlifts

9 Hang power clean

6 Shoulder to overhead

155/105#

Midline Conditioning

Midline March

5 Sets

5 Rower plank walk outs

25 Hollow rocks

WOD – 3/18/19

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Back East CrossFit – CrossFit

Back East Briefs

Just a friendly reminder!!! We are at our new location starting tomorrow! The address is 146 Dividend Road, Rocky Hill, CT. 06067.

We don’t have a sign up yet but we are in the same property as the business “Kone”.

Metcon

CF: Metcon (AMRAP – Reps)

EMOM 24

Min 1: Max Burpee pull ups

Min 2: Max DB Snatch 50/35#

Min 3: Max Calorie Row

Min 4: rest

CFL: Metcon (AMRAP – Reps)

EMOM 24

Min 1: Max Burpees

Min 2: Max Double DB Cleans

Min 3: Max Calorie Row

Min 4: rest