WOD 8-22-16

by Crossfit East 10 on August 22, 2016

​August 22, 2016
Focus: 
movement prep
Strength:
A. Deadlift 3×5 @65% of heaviest weight from

previous week ;rest 120s

(+ indicates to do ME set of reps on last 

set of deadlifts)
WOD:
5min AMRAP
10 power clean 95/65

35 double unders

rest 2min x4 85-90%

WOD 7-21-16

July 20, 2016

​July 21, 2016 Focus: Movement Prep Strength: 1 clean + 3 front squats 2 clean + 2 front squats 3 clean + 1 front squat  4 cleans rest 90-120s between sets WOD: 21-15-9  Thruster 45/35 Burpees over bar  rest 10min  15-12-9 Hang power Clean 155/110 Ring Dips

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WOD 7-19-16

July 18, 2016

​July 19, 2016 Focus: Movement Prep  Strength: A1. Close Grip Bench Press @22×1 8-12 reps; rest 90s A2. Strict Pull ups; rest 90s Partner WOD 7 deadlift 225/155 200m sprint  x10 * 1 partner goes while the other rests.  * record total time working * deadlifts must be moderately heavy

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