WOD

CrossFit East River – WOD

Weightlifting

1: Back Squat (3RM)

15:00 RUNNING CLOCK

Build to a Heavy 3 Rep Back Squat

Metcon

2: Metcon (Time)

FOR TIME

30-20-10

Back Squats (135/95)

15-10-5

Bar Muscle-Up

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

20/15 Calorie Bike

20 Box Jumps (20″)

20 Russian Swings (53/35)

50’ Right Arm OH KB Carry (53/35)

50’ Left Arm OH KB Carry

1:00 Plank on Elbows

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CrossFit East River – WOD

Weightlifting

1: Hang Power Snatch (Complex)

EMOM x 10 MINUTES

1 High Hang Power Snatch

+

1 Above the Knee Power Snatch

+

1 OH Squat

Metcon

2: Metcon (No Measure)

E3MOM x 15 MINUTES (5 rounds total)

10 Power Snatch (95/65)

10 OH Squat

200m Run

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CrossFit East River – WOD

Metcon

1: Metcon (Calories)

EMOM x 30 MINUTES

Min 1 — 3 Deadlifts (315/205)

Min 2 — 2 Rope Climb

Min 3 — :20 Bike /Row Sprint / :30 Recovery

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CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

3 SETS

8 Weighted or Strict Pull-up

2/2 Turkish Get-Up (53/35)

(:15 Pause at top of each rep of TGU)

Metcon

2: Metcon (AMRAP – Rounds)

3 SETS

AMRAP x 4 MINUTES

6 Toes to Bar

8 Push-ups

10 Alt. Box Step-Ups (24’/20’)

-Rest 1:00 Between Sets-

*Start from beginning every time and try and match score for each set

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CrossFit East River – WOD

Weightlifting

1: Thruster (2RM)

12:00 RUNNING CLOCK

Build to a Heavy 2 Rep Thruster

Metcon

2: Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

TEAMS OF 3

Partner Rotation for 6 Rounds each…

15/10 Calorie Bike/Row

5 Power Cleans (185/125)

*Goal is all-out sprint on the bike and quick singles on the Power Clean. Sub 2:00 for every athlete, every round.

OPTIONAL FINISHER

100 Abmat Sit-ups

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

FOR TIME

100 Double Unders

25 DB Step-Over (35/20, 24″/20″)

50 Wall Balls (20/14)

25 HSPU

100 Double Unders

25 HSPU

50 Wall Balls

25 DB Step-Over

100 Double Unders

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CrossFit East River – WOD

Skill

1: Muscle-ups

Review Muscle-up

*Take time to break down the MU in depth today and practice pre-workout

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/10 Calorie Bike

5 Ring Muscle-up

15 Box Jump Overs (24/20″)

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CrossFit East River – WOD

Weightlifting

1: Squat Clean (1RM)

18:00 RUNNING CLOCK

Build to 1RM Squat Clean

Metcon

2: Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

Odd: 15 Double Unders + 2 Squat Clean (225/155)

Even: :30 Max Push-ups + :30 Plank

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