CrossFit Eastvale

Workout of the day

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- CrossFit Eastvale

Wednesday, February 21st

Snatch

Snatch+ hang snatch EMOM x7

*10 min

 

Burn

10 cal bike

10 8 count body builders 

x4 rounds 

*10 min

 

Strength

3x5 (80%)

+5-10 pounds

*14 min 

 

CrossFit

60 calories 

50 DB push press 

40 alternating DB snatch

30 burpees over DB

20 HSPU

AMRAP in 12 min 

*12 min

 

Weightlifting

A 5x 10 weighted hip extensions

B 4x 7/4 strict pull-ups 

 

*14 min

Tuesday, February 20th

CnJ

1 CnJ EMOMx7 min

*10 min

 

Burn

Death by cal row

3/6/9/12...

Or

2/4/6/8...

EMOMx10 min 

*10 min

 

Midline

100 inverted crunches on rower seats 

*7 min 

 

CrossFit

10m handstand walk or 3 wall walks 

10m DB front rack walking lunge (50/35)

10 cal bike

10m DB FR walking lunge 

10m handstand walk or 3 wall walks 

10 cal bike 

x4 rounds 

*18 min 

 

Weightlifting

7x2 snatch pulls (100%)

4x5 BTN snatch grip push press

 

*15 min

Monday, February 19

Weightlifting

2 hang snatches EMOM x7 

*10 min

 

Burn

400m run FWD

30 Russian KBS (53/35)

30 single arm OHS 

400m run BWD

*10 min

 

Strength

1x5 (70%)

3x5 (80% +5 pounds)

*12 min

 

CrossFit

"12.4 aka 13.3"

150 wall balls (20/14)

90 double unders 

30 muscle ups 

AMRAP in 12 min

*12 min

 

Weightlifting 

3x12 reverse hyper 

3x12 weighted GHD sit-ups 

 

*12 min

Friday, February 16th

Partner workout 

2k row

100 goblet squats (70/53)

1k row

100 pull-ups 

2k row

 

*30 min

Thursday, February 15th

Weightlifting

3 jerks EMOMx7 min

-no racks

*10 min

 

Burn

500m row

50 single unders

x3 rounds 

*10 min 

 

CrossFit 

800m run

25 toes to bar

50 wall balls

25 cal bike

50 SDLHP (70/53)

800m run

*20 min

 

Weightlifting 

3x10 bent over rows; squeeze and hold at the top (light/medium weight)

 

*20 minutes 

Wednesday, February 14th

Snatch

Snatch+2 OHS EMOMx7 min

*10 min

 

Burn

"12.1" plus

7 min of burpees

3 min of cal bike

-score is total reps. 

*10 min

 

Strength

3x5 (80%)

*12 min 

 

CrossFit

HAPPY BIRTHDAY MONICA!

50/40 cal row 

50 DB push press (50/35)

50 <see note> (95/65)

50 GHD sit-ups 

 

Note: 

• 5am will power snatch
• All other classes will OHS

*14 min

 

Weightlifting

5x5 snatch pulls; pause at knee (100%)

3x5 OHS

 

*14 min

Tuesday, February 13th

CnJ

2 clusters EMOMx7 min

*10 min

 

Burn

400m run

40 4-count flutter kicks

40 atomic sit-ups 

400m run

*10 min

 

Midline

75 inverted crunches on rower seats

*7 min 

 

CrossFit

200m run

2 wall walks 

2 rope climbs 

rest 2 min 

x5 rounds 

*19 min 

 

Weightlifting

5x7 RDL (med/heavy)

7x5 hip raises 

 

*19 min

Monday, February 12th

Weightlifting

Snatch+2 snatch balance EMOMx7 

*10 min

 

Burn

100m run EMOMx10 min

-HSPU or HRPU during rest; score is reps

*10 min

 

Strength

1x5 (70%)

3x5 (80%)

*12 min

 

CrossFit

3/1 ring muscle up or dips

50 double or single unders 

7 deadlifts (225/155)

EMOMx3 min

rest 1 min

5 strict pull-ups

10 HRPU

15 jump squats

EMOMx3 min

rest 1 min

120m row

6 burpees over the rower

EMOMx3 min

*12 min

 

Weightlifting 

3x12 reverse hyper 

 

*12 min 

Thursday, February 8th

Weightlifting

1RM TnG clean

+1 ME round TnG cleans (85%)

*15 min

 

Burn

10 cal bike

20m BWD bear crawl 

30 sit-ups 

20m BWD bear crawl

10 GHD hip extensions 

AMRAP in 15 min 

*15 min 

 

CrossFit 

30 deadlifts (225/155)

15 burpee box jump overs (24/20)

30 DB snatches (50/35)

15 burpee box jumps overs 

30 HSPU 

15 burpee box jump overs 

30 wall balls (20/14)

15 burpee box jumps 

30/20 Muscle ups 

*20 min

 

Weightlifting 

7x2 jerks 

 

*20 min