WOD

CrossFit East River – WOD

Metcon

1: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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CrossFit East River – WOD

Weightlifting

1: Push Jerk (3-3-3-3)

Metcon

2: Metcon (Time)

15-12-9

Power Clean

30-24-18

Calorie Row or Bike

Rx+ 155/105

Rx 95/65

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CrossFit East River – WOD

Weightlifting

Back Squat (Every 2 minutes for 20 minutes (10 sets), 3 BS.)

Build across sets or hold steady at a moderately challenging weight. Not a 3RM day. NO FAILS!

Metcon

Metcon (Time)

3 rounds for time:

30 med ball cleans (20/14)

60 DUs

*Hard 8-minute time cap*

Cool Down

Metcon (No Measure)

3 rounds:

1 minute on bike @ recovery pace

5/5 single-leg DL with med ball

10 alt. Figure-4 squats

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CrossFit East River – WOD

Weightlifting

Snatch Complex

5 sets:

1 Snatch DL

1 below-the-knee Power Snatch

1 Snatch Balance

Metcon

Metcon (AMRAP – Rounds and Reps)

10-min AMRAP:

12/10 Calories Bike/Row

10 OHS Rx+ 95/65, Rx 75/55

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CrossFit East River – WOD

Metcon

Metcon (Time)

5 Rounds for Time:

15 Russian KBS

15 T2B

:: Rest 2:00 ::

5 Rounds for Time:

15 Burpees

15 sit-ups

Rx+ 70/53

Rx 53/35

Finisher

Metcon (No Measure)

3 Sets:

Max set tempo push-ups (1111)

Superset with max banded tricep extensions

:: Rest 1:30 ::

Attach light band to the rig

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

3 SETS FOR TIME

12-9-6

C2B Pull-ups

7-5-3

Front Squat (205/135 Rx+) (155/105 Rx)

-Rest 3:00 between sets-

COOL DOWN

5:00 Bike @ Recovery Effort

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CrossFit East River – WOD

Weightlifting

1: Hang Power Clean

AGAINST A 12:00 CLOCK

Build to a Heavy 3RM High Hang Power Clean

Metcon

2: Metcon (Time)

FOR TIME

25-20-15-10-5

Push-Ups

Cal. Row

Knees 2 Elbows

(18:00 Hard Cap)

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CrossFit East River – WOD

Metcon

1: Metcon (Weight)

STRENGTH

3 x 3 Strict Press

3 x 2 Push Press

3 x 1 Push Jerk

*Load should stay same for each set and build between movements.

2: Metcon (Time)

5 ROUNDS FOR TIME

20 DB Snatch (50/35 Rx+) (30/20 Rx)

40 Double Unders

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 12 MINUTES

15L/15R Kettlebell Thrusters (53/35)

15 Box Jump Over (24/20″”)

FINISHER

FOR TIME

40 Strict Hanging Knee Raises

80 AbMat Sit-ups

Accumulate 2:00 Plank

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CrossFit East River – WOD

Strength

1: Metcon (Weight)

EMOM x 15 MINUTES

Minute 1 – 5/5 Dual KB Front Rack Step-ups

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10/8 Cal Bike/Row

8 Dumbbell Snatches (50/35)

6 Up-Down (no push-up)

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