CrossFit EST
Sunday, May 31, 2015
June 1
Strength
3 x 8 Deadlift
(Heavier than Last Week / No Max!)
MetCon
5 Rounds of:
7 Power Clean
12 Front Rack Lunge
30 Double Under
135/95
Thursday, May 28, 2015
May 29
Strength
5 x 4 Back Squat
(Heavier than Tuesday)
MetCon
21-15-9
Box Jump
Pull Up
SDHP
Wednesday, May 27, 2015
May 28
Strength
3 Sets of:
15 Hollow To Superman
10 Tight Push Up to Plank Hold for 2s
MetCon
EMOM for 12:00
Even: 15 KBS
Odd: 15 Goblet Squat
Tuesday, May 26, 2015
May 27
Strength
3 x 10 Deadlift
(No Max!)
MetCon
100m OH Plate Carry
20 HSPU
100m OH Plate Carry
75 Squats
100m OH Plate Carry
50 Walking Lunge
100m OH Plate Carry
15 Burpee
Monday, May 25, 2015
May 26
Strength
5 x 5 Back Squat
MetCon
For Time:
30 Cluster (135/95)
Cash Out
2 x ME Plank Hold
Sunday, May 24, 2015
May 25
EST will be CLOSED for Memorial Day!
See you tomorrow.
Thursday, May 21, 2015
May 22
5-5-5 Press
3-3-3 Push Press
1-1-1 Jerk
Wednesday, May 20, 2015
May 21
Skill Work
Rope Climb
MetCon
4 Rounds of:
400m Run
10 Toes To Bar
50ft Walking Lunge
1:00 Rest
Tuesday, May 19, 2015
May 20
Skill Work
Pistol
MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
15 Burpee
Monday, May 18, 2015
May 19
Strength
3 x ME Strict Pull Up
MetCon
10:00 AMRAP
30 Squat
30 Sit Up
200m Run
Sunday, May 17, 2015
May 18
Skill Work
Double Under
MetCon
"Diane"
21-15-9
Deadlift (225/155)
HSPU
Thursday, May 14, 2015
May 15
EST is CLOSED Fri & Sat for the CrossFit Regionals!
Hope to see you there!
Wednesday, May 13, 2015
May 14
Strength
A1. 3 x ME Pull Up
A2. 3 x ME HSPU
MetCon
6-8 Sets of:
200m Run
7 Toes To Bar
1:00 Rest
EST will be CLOSED Friday and Saturday of this week due to the CrossFit Regionals!
Tuesday, May 12, 2015
May 13
Strength
5 Rep Max Touch and Go Power Clean
MetCon
EMOM for 10:00
10 KB Swing
1 Shuttle Run
Monday, May 11, 2015
May 12
Strength
5 Rep Max Press
MetCon
5 Rounds of:
20 OH Lunge
15 Burpee
Sunday, May 10, 2015
May 11
Skill Work
Muscle Up / Kipping Pull Up
MetCon
"Nasty Girls"
3 Rounds of:
50 Squats
7 Muscle Up
10 Hang Power Clean (135/95)
Thursday, May 7, 2015
May 8
A. 4 x 2 Front Squat
B. 3 x 10 RDL
C. 10:00 Jog
Wednesday, May 6, 2015
May 7
Strength
A1. 3 x 6 High Box Jump
A2. 3 x 20-30 Double Under
MetCon
50-40-30-20-10
Lunge
Sit Up
Tuesday, May 5, 2015
May 6
Strength
4 x 1 Clean and Jerk
(No Max / No heavier than 90%)
MetCon
21-15-9
Power Clean (155/105)
Clapping Push Up
Monday, May 4, 2015
May 5
Strength
A1. 3 x 5-10 Strict / Wt Pull Up
A2. 3 x 5-10 L-Hang to T2B
MetCon
4 Rounds of:
400m Run
20 KB Swing
2:00 Rest
Sunday, May 3, 2015
May 3
Strength
4 x 2 Power Snatch
MetCon
"Isabel"
30 Power Snatch
135/95
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