WOD 5-13-16

by Crossfit East 10 on May 12, 2016

May 13, 2016

Focus:

Movment Prep

Strength:

Push Press

Every 1:30×4

High NME 2-3 reps
Low NME 6-8 reps

3min Amrap

5 power snatch 75/45
10 strict push ups
20 double unders

rest 2 min x4

WOD 5-11-16

May 11, 2016

May 11, 2016 Focus: Movement Prep Strength: A1. Single Leg RDL 8/8 rest 45s between legs; rest60s A2. Back Extensions 15; rest 60s 3 total sets *arch for back extension sub WOD: 20min Amrap 10 sumo deadlift high pull 75/45 15 hanging knee raises 400m run 1 min handstand hold 100ft walking lunge

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WOD 5-6-16

May 6, 2016

May 6, 2016 Focus: 30s single rope 30s double unders 30s air squat 30s leg swing 30s plank x2 WOD: 15min Amrap 50ft plate pinch carry 45/25 *each hand 30s handstand Hold 20 sit ups 10 strict dips 5 strict T2B rest 6min 15min Time Cap 1000m row 200ft bear crawl 1000m row 600m run […]

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