WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

PARTNER WORKOUT

FOR TIME

100/80 Calorie Row

80 DB Front Squats (50/35) (30/20)

60 Burpees

40 T2B

20 Strict HSPU

*Teams of 2, split reps any way

FINISHER

100 Partner Leg Throws

100 MB Russian Twists

*Switch every 10 reps

*Not for Time, with partner

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CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

EXTENDED WARM-UP

3 SETS

5 Push Press

5 Deadlifts

5 Box Jumps

*Set 1 – Warm-up weight/ low box

Set 2 – Workout weight/ workout height box

Set 3 – Heavier than workout weight/ higher box

2: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

4 SETS

AGAINST A 3:00 CLOCK

200m Run

50 Double Unders

In remainder of time…

Max Thrusters (95/65) (75/55)

-Rest 1:30 between sets-

COOL DOWN

AMRAP x 10 MINUTES

FOR QUALITY

5/5 Windmills

5/5 Single Leg RDL

:30 Bar Hang

1:00 Deadbugs

*Use a moderate load for Windmill / RDL

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CrossFit East River – WOD

Gymnastics

1: Metcon (No Measure)

ON A 12:00 RUNNING CLOCK

Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up

*Jumping C2B Pull-up

Metcon

2: Metcon (No Measure)

EMOM x 20 MINUTES

Odd – 10 Hang Power Cleans (115/75) (95/65)

Even – 3 Ring Muscle-up + 10 Hand Release Push-ups

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 2 MINUTES

30 Double Unders

10 KBS (53/32)

-Rest 1:00-

*Repeat four more times. Total is five rounds

Weightlifting

2: Back Squat (6-6-6-6)

*Strength should be done POST-WORKOUT today. Building every set to heavy 6.

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CrossFit East River – WOD

Weightlifting

1: Deadlift (10 MINUTES to Find 5RM Deadlift)

Metcon

2: Metcon (Time)

For Time:

30 Thrusters (75/55)

30 Burpees over the bar

30 Push Presses

30 Wall Balls (20/14)

30 Deadlifts

30 Calories on bike for time!

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

1000m Row OR 60/50 Cals on Bike

30 DB Step Overs 20″ Box Rx+ 50/35, Rx 35/20

800m Run

30 DB Step Overs

1000m Row OR 60/50 Cals on Bike

Cool Down:

1 minute couch stretch (each leg)

1 minute banded hamstring stretch (each leg)

1 minute banded shoulder distraction (each arm)

*allow 10 minutes for cool down stretch

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Snatch EMOM 12

Min 1-4: 5 Hang Power Snatch

Min 5-8: 3 Hang Power Snatch

Min 9-12: 1 Hang Power Snatch

*add weight every 4 minutes

Metcon

2: Metcon (Time)

4 Rounds for Time:

30 Alternating Lunges

25 Push-ups

15 Knees to elbows

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CrossFit East River – WOD

Metcon

Metcon

1: Metcon (Time)

FOR TIME

21-15-9

Ring Dips

Deadlifts (225/155) | (185/125)

-No Rest-

15-12-9

Ring Muscle-up

Deadlifts (225/155) | (185/125)

*Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed

FINISHER

2 ROUNDS

20 Tuck-ups

:30 Hollow Hold

20 Ab Mat Sit-ups

:30 Plank

-Rest as Needed-

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CrossFit East River – WOD

Weightlifting

1: Split Jerk (5-4-3-3-3)

5-4-3-3-3

*Goal of this session is to get comfortable in proper split landing position / recovery.

Metcon

2: Metcon (Time)

7 ROUNDS FOR TIME

40 Double Unders

10 Shoulder to OH (115/85) | (95/65)

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