East Coast CrossFit

Monday, February 28, 2011

Max Pull-Ups 5 minutes

WOD
3RDS
400m Run
50 Air Squats
50 Sit Ups
50 Push Ups (go to knees if need be)

Bench Press 5 @ 40-50-60-65-75-85%

WOD
5 Round
15 Sumo DL High Pull- (75/55)
15 Push Press (75/55)

Row 3 x 500m resting 2mins between each…record best 500m split

WOD
4 Rounds
12 Deadlift (225/155)
12 Hand Release Push-Ups
12 Ab-mat sit ups

800m Farmers Carry (55/35)
800m Run
400m Farmers Carry (55/35)
400m Run

OHS 5 sets of 5, use weight that allows proper form on each set

WOD
AMRAP in 20mins
400m Run
10 Wall Balls
10 Knee-to-Elbow

Max Rope Climbs 5 minutes

WOD
4 Rounds
5 Power Cleans (135/95)
10 Pull-Ups
Rest 1 min between rounds

BackSquat 5@ 40-50-60-65-75-85%

WOD
7rds
7 Dumbbell Snatch (7ea arm 55/35 or 45/25)
7 Box Jumps
7 Double Unders