CONDITIONING Part 1: in a 5min Window 600m Run AMRAP Power Clean & Jerk (135/95)(115/75) Rest 3min Part 2: in a 5min Window 600m Run AMRAP Power Snatch (115/75)(96/65) Rest 3min Part 3: in a 5min Window 600m Run AMRAP Thrusters (95/65)(75/55)
FRONT SQUAT + WEIGHTED PULL-UPS EMOM 10 (5 Rounds) Even: 5 Front Squats @ 75-80% of 1RM Odd: 5 Strict Weighted Pull-Ups CONDITIONING 5 Rounds NOT for time 12/8 Calorie Bike 12 Wallballs (20/14) 12 Burpees
First let me apologize for my lack of writing ability. I am no writer! But with a little extra time on my hands at the beginning of this summer break, I thought I’d take a stab at a long overdue E80 blog post. So get comfortable being uncomfortable, and away we go! I’m two weeks Read more about East80: Growing Young[…]
HANG POWER CLEAN 10min to a heavy set of 3 POWER CLEAN 10min to 1RM for the day FOR TIME 800m Run + 15 Power Cleans (135/95) 600m Run + 12 Power Cleans 400m Run + 10 Power Cleans you can stay at same PC weight for all three rounds or progressively load bar each Read more about Thursday 5.30.19[…]
HSPU or STRICT PRESS 12 sets of 5 hardest Strict HSPU or heaviest Strict BB Press AMRAP 20 (teams of 3) 15/12 Calorie Row 20 DB Hang Clean & Jerk (50/35) 10 Box Jumps (24/20) Funnel on to rower, every teammate finishing Box Jumps counts as a round. Switch every 5 reps on DB Hang Read more about Wednesday 5.29.19[…]
BACK SQUAT @ 90% 3-3-3-3-3-3+ @ 73-77-80-83-87-90+ DB STEP UPS 2 Sets of 16 (8 each leg) FOR TIME 50 Sit-ups + 10 Deadlifts + 200m Run 40 Sit-ups + 8 Deadlifts + 200m Run 30 Sit-ups + 6 Deadlifts + 200m Run 20 Sit-ups + 4 Deadlifts + 200m Run 10 Sit-ups + 2 Read more about Tuesday 5.28.19[…]
The annual Memorial Day “Murph” tradition has arrived at East80 CrossFit and many gyms around the World. “Murph” has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day, in memory of Navy Lieutenant Michael P. Murphy, who was killed in Afghanistan on June 28, 2005. A U.S. Read more about E80 Memorial Day “Murph”[…]
BENCH PRESS 15min to 5RM for the day 1 x Max reps @ 50% of last set of 5 FOR TIME 1 up to 10: T2B 10 down to 1: Power Clean (135/85)
CONDITIONING AMRAP 15 6 Deadlifts (225/155) 12 Box Jumps (24/20) 200m Medball Run or 50 Double Unders THEN… 5 x 60m High/Low Prowler Push
PAUSE FRONT SQUAT 3 sets of 2 @ 50% of 1RM Clean 3 sec pause in the bottom HANG SQUAT CLEAN 2-2-2-1-1 @ 60-65-70-75-80% of 1RM Clean 3RFT 15 Hang Squat Cleans (115/85) 15 Lateral Burpees
