WOD

CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

EXTENDED WARM-UP

3 SETS

1 Power Clean

1 Front Squat

1 High Hang Squat Clean

*Light loading to start. Build to workout weight by third set.

Metcon

2: Metcon (Time)

WORKOUT

3 SETS

START A SET EVERY 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (155/105) | (115/75)

*Record total time for all three sets.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner

5 Rope Climbs

20 Deadlifts 225/155

40 T2B

60 Box Jump Over Burpees 24/20

-break up anyway you wish

-unequal work is okay

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CrossFit East River – WOD

Weightlifting

1: Overhead Squat (5 x 3 )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10/10 Alt. Lunges

10 OH Squats (95/65) (75/55)

10 Toes to Bar

*Lunges are no load, step-forward

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CrossFit East River – WOD

Weightlifting

1: Push Jerk (2-2-2-2-2)

Build each set to a heavy 2 RM

Metcon

2: Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 3 MINUTES

Max Cal Row/Bike

-Rest 1:00-

AMRAP x 3 MINUTES

5 Push Jerk (135/95) (95/65)

5 Burpees

-Rest 1:00-

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 ROUNDS FOR TIME

10 DB Front Squats (50/35 Rx+) (35/20 Rx)

20 DB Deficit Push-up

30 Sit-ups

400m Run

COOL DOWN

10:00 Foam Rolling

Open rolling session — work posterior and anterior. Make good use of the 10:00 to cool down and perform some maintenance.

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CrossFit East River – WOD

Weightlifting

Snatch Complex (Emphasis on technique; build in weight each set)

EMOM x10:

1 High Hang Power Snatch

2 Hang Power Snatches

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Scale for snatches: 45/35

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

FOUR TABATAS

(:20 on / :10 off for 8 rounds of each)

American KB Swings (53/35) (35/26)

-Rest 1:00-

Box Jump Overs (30″/24″)

-Rest 1:00-

Single Arm OH Lunge w/KB (53/35) (35/26)

*Alternate arms every interval

-Rest 1:00-

Calorie Bike

-Rest 1:00-

COOL DOWN

10:00 Flow Stretching

*Long holds in 5 positions…

Saddle

Straddle

Lizard (L/R)

Pigeon (L/R)

Rebound (chill!)

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CrossFit East River – WOD

Weightlifting

1: Front Squat

4 x 8

-Rest 2:00 between sets-

*Goal here is accumulate volume at a moderate weight focusing on position rather than load. No working set should build past 70% of 1RM

Metcon

2: Metcon (Time)

FOR TIME

15 Front Squats (135/85) (95/65)

30 C2B Pull-ups

15 Front Squats

30 Toes to Bar

15 Front Squats

30 C2B Pull-ups

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

EMOM x 10 MINUTES

Min 1 — Row*

Min 2 — 3 Burpee Over Bar + 5 Deadlift**

*Gradual increase in pace each round

**Loading should be significantly heavier than workout weight for all 5 rounds

Metcon

2: Metcon (AMRAP – Reps)

6 SETS @ MAX EFFORT

:30 Max Calorie Row

-Rest 1:00 between sets-

6 SETS @ STEADY EFFORT

(unbroken, no bouncing bar)

:30 Max Deadlifts (185/125) (135/95)

-Rest 1:00 between sets-

6 SETS @ MAX EFFORT

:30 Burpee Over Bar

-Rest 1:00 between sets-

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CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

EMOM x 20 MINUTES

Minute 1 – 10/8 Calorie Bike

Minute 2 – 10 Thrusters (95/65) (75/45)

*Utilize warm-up to find sustainable pace on bike and figuring out the barbell cycling / pace on the thruster

COOL DOWN

5:00 EZ Pedal on Bike”

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