WOD

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

STRENGTH

SNATCH COMPLEX

Hang Power Snatch

High Hang Snatch

Above the Knee Snatch

*Spend 15:00 building to quality set

Metcon

2: Metcon (Time)

FOR TIME

30 Power Snatches (95/65)

40 Box Jump Overs (24″/20″)

20 Power Snatch

60 Box Jump Overs

10 Power Snatch

80 Box Jump Overs

*Teams of 2. Workout must be completed in order but reps can be shared in any way between partners.

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

SKILL/PRACTICE

Spend 5:00 Discussing and Setting up

2 Gymnastic Goat Movements

Then…

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2
Examples of GOAT movements include: HSPUS/Pistols/Stringing T2B/Strict Pullups/Butterfly Pullups/etc

Metcon

2: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

4 Rounds

4 Minute AMRAP:

15 Kettlebell Swing (35/26) | (53/35)

15 Burpees to a 45lb plate

15 Knees to 90* | T2B

-Rest 1:00-

FINISHER

3 SETS

10 DB Chest Press

10 DB Chest Fly’s

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken.

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CrossFit East River – WOD

Strength

1: Front Squat (5-3-1-1-1 *5 moderate *3 moderate-heavy *1s build)

5-3-1-1-1

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon

2: Metcon (AMRAP – Rounds and Reps)

20m AMRAP

18/14 Calorie Row

15 DB Hang Cleans (35/20) | (50/35)

10 Hand Release Pushups | Handstand Pushups

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CrossFit East River – WOD

Weightlifting

1: Split Jerk (5-3-1-1-1 )

5-3-1-1-1

*5 moderate

*3 moderate-heavy

*1s build to heavy

Metcon

2: Metcon (AMRAP – Rounds)

EMOM x 10 MINUTES

MIn 1 – 8 Burpee Box Jump Over (24/20)

Min 2 – 16 Wall Balls (20/14)

Score is total rounds complete.

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CrossFit East River – WOD

Metcon

1: Snatch (15 minutes to establish a squat snatch )

Strength

2: Metcon (Time)

40-30-20-10

DB Hang Clean + STO 50/35 (open style)

Wall Balls 20/14

Perform 3 Squat Snatches (115/65) after each set of DB Hang Clean/Wall Balls.

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

WORKOUT

2 SETS

50/40 Calorie Bike / Row

-Rest 3:00-

3 Rounds

15 Strict Press (75/55)|(55/45)

15 T2B

-Rest 3:00 between sets-

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

10:00 Rope Climb Review (attempt leg less rope climb, attempt legless L-sit rope climb)

Metcon

2: Metcon (Time)

2 Rounds for time:

50 Double Unders

25 Situps with Medicine Ball 20/14

25 Burpees to a 45″ plate

5 Rope Climbs

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CrossFit East River – WOD

Strength

1: Hang Clean (AGAINST A 15:00 CLOCK Build to a Hang Squat Clean)

Metcon

2: Metcon (AMRAP – Rounds)

EMOM x 12 MINUTES

Minute 1 – 24 Air Squats

Minute 2 – 16 Wall Balls (20/14)

Minute 3 – 8 Ground to over heads (75/55) / (95/65)

COOL DOWN

5:00 Slow Pedal or Foam Roll Smash

*Note 12 rounds if you complete all minutes as Rx’d

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

10:00 Practice

Handstand Walking

Metcon

2: Metcon (Time)

4 SETS

15/10 Cal Row

12 Front Squats (95/65) / (135/95)

8 Hand release pushups / Handstand Pushups

6 Strict Pullups / Bar Muscle ups

-Rest 1:00-

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