CrossFit East River – WOD
Shoulder Press (AKA – “Strict Press”
Hold to a heavy single.)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
2 Rope Climbs
15 KBS – American (53/35)
30 Air Squats
+: Leg Less / 70/53
AMRAP 12min
2 Rope Climbs
15 KBS – American (53/35)
30 Air Squats
+: Leg Less / 70/53
(1rep = snatch @ power, hang, then floor)
– Use this primer to help prep your snatch movement.
– For this cycle a Snatch means Squat Snatch unless specified other.
– Athletes should catch where their mobility allows.
6 ROUNDs
6 DBL DB Box Step-Overs
6 Devil’s Press
6 Box Jumps
s: 35/20s
x: 50/35s
– Use two DBs for this workout.
– Box jumps are BW.
– For this cycle a Cleanmeans Squat Cleanunless specified other.
– Athletes should catch where their mobility allows.
5 Rnds
4 C2B / Banded / RR
12 HR Push-ups
48 DU / 92 Singles
Cap 9m
– Establish a 1 RM for the start of a new cycle.
– Full squat, as low as mobility allows, and full stand.
– The count the rep with the best form to use for the cycle.
Every 2m in 5 rounds
15/10c Row
6 Burpee Box Jump Overs
*Rest in remaining time
*Score is Slowest round.
Partner Met-con
For time:
80/64 cal Row – switching every 10/8 cals
80 KBS -switching every 10 reps
80 pull ups – switching every 10 reps
80 DU – Split evenly any way
40/32 cal Row – switching every 10/8 cals
40 KBSswitching every 10 reps
40 pull ups – switching every 5reps
40 DU – Split evenly any way
*22 min cap
12 Rounds for Time:
5 Front Squats @ 135/95 lbs
5 Shoulder to Overheads @ 135/95 lbs
s: 115/75
x: 135/95
Time Cap: 10minutes
– This is all barbell and members will have to decide where is best for them to break it up.
– Try to get all 5 reps done in a set to avoid having to clean the bar multiple times.
AMRAP 30 minutes:
Row 500/400 meters
30 DU/ 60 Singles
15 Ring Rows
Run 400 meters
30 AbMat Sit-Ups
15Jumping C2B
Scaling:
– If equipment is limited perform 1000m onbike.
– Don’t want to run or bike row and additional 500/400m.
EMOM x7
1-5 Strict Pull-ups
– Banded
-Weighted
6 Rounds for Time:
8 Front-Racked BB Lunges (4/4)
6 Hang Power Cleans
8 Burpees over the Bar
:30 Rest
s: 95/65
x:115/75
Rest 30 seconds between each round Time – Mandatory.
Cap: 13minutes
– With 30 second mandatory rests after each round try to push the pace without taking too much rest.
– The barbell should be a weight be moderate and allow for unbroken transition from lunges to hang power cleans for at least 2-3 sets.
– Lunges should be forward stepping.
2 sets:
AMRAP 3min
2 wall walks
8 DB power snatch (50/35)
–rest 2 min —
AMRAP 3min
4 Handstand pushups / Pike Push-ups / HR Push-ups
8 DB power snatches (50/35)
–rest 2 min —
– We have two separate AMRAPs today that will each be performed twice.
– This will be a shoulder burner so those that move too quickly early on may need to rest a lot later.
– Find a steady pace that you can recover during the 2 minute rest windows.
*Target Score – 4+ rounds on each AMRAP
6 sets of 5 reps/side
Use a low enough box to be able to step up onto without jumping.
– Athletes can share small boxes as well or stack plates.
– 3 sets at a light/medium weight
– 3 sets aaa med/heavy weight
21-18-15-12-9-6-3
Wall Balls
Box Jumps
Cap: 14 minutes