WOD 4-7-17

by Crossfit East 10 on April 6, 2017

April 7, 2017
Focus:
hspu practice
Strength:
A. 5 HBBS every 1:30 for 6 sets 
*Start at 70% increase weight each set if possible 
B. Front Squat 4 sets of 5; rest 120s 
Metcon:
50 HSPU For Time 
*scale for hspu is push press 95/65 or 5min amrap of hspu
**if did not complete a 2k row you will today

WOD 4-5-17

April 4, 2017

April 5, 2017 Focus: double under practice  Strength: A. Deadlift 3-2-1-3-2-1; rest 90s Metcon: “”Annie””  50-40-30-20-10 Double Unders  Sit Ups **if did not complete a 2k row you will today.

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WOD 4-4-17

April 3, 2017

April 4, 2017 Focus: Barbell Cycling Strength: A. 10min EMOM  2 TnG snatch    B. Strict Pull Up 4 sets of 5; rest 90s  Metcon: 2,000m row

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WOD 4-3-17

April 2, 2017

April 3, 2017 Focus: wish coach Brett a Happy Birthday! Strength/Capacity Test: A. Find 1RM Power Clean  B. 8min Amrap at 77% of “”A””  Metcon:  400m run 30 split jumps 400m run 30 shoulder to overhead 135/95 400m run 30 split jumps For time *24 min time cap

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WOD 4-2-17

April 2, 2017

April 2, 2017 Focus: DB snatch efficiency Skill: A1.) 50ft seal walk x5; rest 30s A2.) 1 arm KB high pull @22×1 8/8×5; rest 30/60 Patner Metcon 100 cal row  100 DB Snatch 50/35 100 sit ups  100 burpees  100 KBS 53/35  For Time

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