WOD

CrossFit East River – WOD

Weightlifting

1: Push Press (6×3)

Build up to a challenging weight and use for all 6 sets Post only lowest weight used to WODIFY.

Metcon

2: Metcon (Time)

FOR TIME

16-14-12-10

Calorie Bike or Row

DB Press (35/25)|(25/15)

Filly Lunges with DB**

500m Row / 1/2 mile Bike after each round

**Switch arms halfway through each set

COOL DOWN

5:00 Low, Slow Recovery Flush on Any Machine

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

21-15-9

Power Snatch (75/55)|(55/45)

Pull-ups

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

OH Squats (75/55)|(55/45)

Toes to Bar

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

Thrusters (75/55)|(55/45)

Burpee

-Rest 5:00-

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CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

CLEAN COMPLEX

5 SETS

Above the Knee Power Clean

High Hang Squat Clean

Hang Squat Clean

*Build in weight as you go.

Metcon

2: Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean (185/125)|(115/75)

*Run 200m after every set

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CrossFit East River – WOD

Warm-up

1: Metcon (No Measure)

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

Metcon

2: Metcon (Time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Bike / Row

20 DB Push Press (50/35)|(35/20)

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-

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CrossFit East River – WOD

Weightlifting

1: Deadlift (6×3)

Build to a Heavy triple and hold across for all 6 sets. Post only LOWEST weight used to comments.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2-4-6-8…

Deadlift (185/115)

Lateral Burpee Over Bar

V-Ups

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Announcements

THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.

CrossFit East River – WOD

Strength

1: Front Squat (5-5-5-5)

Build to a Moderate 5 Rep

*Weight should be well below “heavy”

Metcon

2: Metcon (Time)

2 ROUNDS FOR TIME

1000m Row

25 Kettlebell Swings (70/53)|(53/35)

25 Front Squats (95/65)|(75/55)

Then with no rest:

100 AbMat Situps

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Announcements

THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

5 Sets:

-Snatch w/ 2s pause @ below knee

-Snatch @ power position

Metcon

2: Metcon (Time)

3 Rounds for time:

12 Pullups

16 DB Hang Clean and Jerks 53/35 (Open style)

20 Box Jumps 24/20

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Announcements

THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.

CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

EMOM x 12 MINUTES

Odd – 8 Power Cleans (155/105)|(115/75)

Even – 2 Rope Climbs

-Rest 4:00-

EMOM x 12 MINUTES

Odd – 12/10 Calorie Bike/Row

Even – 12 Burpee Over Bar

— Only select Rx+ or Rx if you complete all rounds completely.

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Announcements

THIS SATURDAY – Foundations Seminar – 12:30pm – 2:30pm w/ Coach Griff. Open to all. Squats, Deadlifts, Cleans, Presses, Gymnastics.

CrossFit East River – WOD

Strength

1: Back Squat (5-5-5-5 – Build to a heavy 5RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200 Double Unders

100 Wall Balls

50 T2B

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

FOR TIME

21-15-9

Deadlift (95/65)

Shoulder to OH

-Rest 3:00-

15-12-9

Deadlift (115/75)

Shoulder to OH

-Rest 3:00-

12-9-6

Deadlift (135/95)

Shoulder to OH

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