April 6, 2023
CrossFit East River – WOD
Metcon (AMRAP – Reps)
EMOM x 25min (5 RNDs)
m1: Row Cals
m2: KBS – Russian
m3: TTB
m4: Row Cals
m5: Rest
s: 35/26
x: 53/35
– Score is total reps after 5 rounds.
Uncategorized
April 5, 2023
CrossFit East River – WOD
Snatch (EMOM x 8
1 Squat Snatch w/2s Pause in Catch
@ 77-80%)
Looking for consistent reps in a shorter window at a moderately heavy load.
Metcon (Time)
2-4-6-8-10-8-6-4-2
OHS
Pull-ups
s: 75/55
x: 95/65
+: 135/95
April 4, 2023
CrossFit East River – WOD
Toes-To-Bar (EMOM x 5
2-5 Strict Toes to Bar
)
Athletes should look to add 1-2 reps more than 2 weeks ago.
Clean & Jerk Complex (E: 90 x 6
1 Power Clean
2 Split Jerks
– Pause last jerk in catch and finish
Sets: Building to 80%
1-3 @ 70.75.75%
4-6 @ 80%)
The Bar is starting to get heavy pushing 80% effort. Focus is on the Jerks with a heavy double.
– Focus on elbow lockouts and pushing under the bar.
– Secure the lift and build confidence with a pause in the catch AND the finish positions on the last rep (as if waiting for a judge to give you the white lights)
Buy-In & Get Some (AMRAP – Rounds and Reps)
On a 8 min running clock:
Buy-in: 20 Burpee over Bar
AMRAP remaining
6 P. Clean & Jerks
8 Box Jumps
s: 95/65
x: 135/95
+: 155/105 & 30″/24″
– Athletes should pick a weight they go unbroken when fresh in the Clean and Jerks.
– With the heart rate high after the burpees athletes should focus on remaining tight for cycling the barbell.
April 3, 2023
CrossFit East River – WOD
Front Squat (5.4.3.3
%: 70.80.85.85)
Build to 2 working sets at 85%.
Warm-up:
BB: 10
6 @ 55%
4 @ 60%
3 @ 65%
Another Classic (Time)
8 Rounds
10 WB
10/8c Row
Cap 10
Full classes we’ll have to partner up alternating movements.
April 1, 2023
CrossFit East River – WOD
New York Minute (Time)
For Time (with a Partner):
150 WBs
30 C2B / Pull-ups
30 Clean-and-Jerks
Partners switch every minute.
s: 95/65
x:155/105
+: Bar Muscle-ups
– Doing some interval work with weightlifting and gymnastics in a partner friendly fun workout.
– With 1:00 alternating rest built in, athletes can look to push the pace each minute.
– BB weight they can move for 2-3sets to keep the pace up.
March 31, 2023
CrossFit East River – WOD
Shoulder Press (8 RM
Then 3 x 8 @ 90%)
– Athletes should look to increase their 10 RMwith a heavy 8. With reps remaining high athletes should look to find this quickly.
– Followed by sets at 90% of the 8 RM.
Metcon (Time)
3 Rnds
30 CrissCross / 50 DU / 80 SU
400m Run
25 Wall Balls
March 30, 2023
CrossFit East River – WOD
“Bought In” (AMRAP – Reps)
3 sets for max reps:
A) 2 min window :
300/255m row
max Chest to Wall HSPU
–rest 1 min–
B) 2 min window :
300/255m row
max Rope climbs
–rest 1 min —
C) 2 min window
300/255m row
max rep KB swings American (53/35)
–rest 1 min —
Repeat 3x
HSPU: Scales
A) Piked Push-ups
B) Negatives Facing Away “normal”
C) Facing away HSPU (1-2 abmats)
March 29, 2023
CrossFit East River – WOD
3 position snatch , top-down (2 reps to help build familiarity with pulling under.)
(1rep = snatch @ power, hang, then floor)
Snatch (EMOM x 9 sets
Snatch High Pull +
Snatch w/1 Sec pause in the catch
3 sets @ 72%
3 sets @ 75%
3 sets @ 78%
)
– Similar to last week we have 9 sets of Squat Snatches building up to 78%. This should be heavier than last week’s snatches.
– Not touch-and-go snatches. Athletes should re-set between the high-pull and the snatch and focus on the SAME pull (bar path) close to the body.
10/15/10 (Time)
3 Rounds
10 Burpee Over Bar
15 Over Head Squats
10 HR Push-ups
s: 75/55
x: 95/55
Cap 10.
– Athletes should look to go unbroken on the OHS or break-up unto 2sets to keep moving quickly.
March 28, 2023
CrossFit East River – WOD
Toes-To-Bar (EMOM x 5 min
– Weighted Hangin Knee Raises
5 reps)
Athletes should pinch a weight between their feet to raise their knees as high as possible – minimum knees above hip crease.
Behind The Neck Jerk (E :90 x 5 Sets
3.3.3.3.3
%: 65.70.75.75.75)
The bar comes out of the rack with athletes’ focus to push under the bar in solid split jerk catch position.
Bringing the bar down to the back can be a bit unnerving at first. Athletes who are building confidence in this can do a single split jerk and drop the weight onto pads.
Metcon (Time)
4 Rounds
200m run
8 TTB / Knee Raises
6 DBL DB Push Press
4 DBL DB Thrusters
s: 35/20s
x: 50/35s
cap 11
– Athletes should pick DBs they can go unbroken on the P. Press and Thrusters in this fast pacedworkout.
– Athletes should look to push the pace on the run and break up the TTB in fast sets.
March 27, 2023
CrossFit East River – WOD
Front Squat (5.5.5.5.5
(%: 70, 75, 80, 80))
We are keeping the reps at 5 this week with an increase up to 80% in the final two sets. Drop the % slightly if the reps are causingtechnical breakdown.
Little Burner (AMRAP – Reps)
EMOM x10 minutes (5 rounds):
m1: 7-15 Deadlifts OR for 20 seconds
m2: Max DU / Criss Cross for 30 seconds
s: 135/95
x: 185/125
*Target DU:
50+ DU for advance
40-50 DU for Rx
10-30 DU for intermediate
1-10 DU for beginner
Score is Deadlift reps.
*NO DROPPING. Control the weight up and Control it back down.
-The weight should be on the lighter side for theDeadlifts with the goal to move unbroken.Smooth is fast. Athletes should look for technically proficiency work in the 20s without compromising form rather than speed.
– Athletes should have :30-:40 rest within each minute.
– For the Jump Rope portion, athletes should look to pick a rope version they wish to improve upon.
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