WOD

CrossFit East River – WOD

Weightlifting

1: Push Press (3RM)

15:00 RUNNING CLOCK

Build to a Heavy 3 Rep Push Press

Metcon

2: Metcon (Time)

FOR TIME

3 Rounds

400m Run

20 Pull-ups

20 Push Press (115/75)

(15:00 Hard Cap)

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

FOR TIME

2 Rounds

15 Hang Power Snatch (95/65)

15 Burpees

200m Run

-Rest 2:00-

2 Rounds

12 Hang Power Snatch (135/95)

12 Burpees

200m Run

-Rest 2:00-

2 Rounds

9 Hang Power Snatch (155/135)

9 Burpees

200m Run

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CrossFit East River – WOD

Weightlifting

1: Front Squat (6-6-4-4-2-2)

*Sets should all be heavy. Each “second” set should be heavier than set prior of same number.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 Minutes

13 Wall Balls (20/14)

13 American KB Swings (70/53)

213m Row

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

400m Run

20 Sit-ups

30 DB Push Press (35/25)

40 Air Squats

50 Double Unders

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CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

5 ROUNDS

1 Minute Row

1 Minute Recover

Row @ 500m pace (~80%)

Walking or Biking Recover

2: Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps Over

10 Plate G2O (45/25)

*10 GTOs after each round, 100 total.

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

EMOM x 12 Minutes

Min 1: 5-8 Reps of Strict Pull

Min 2: 5-8 Reps of Strict Push

Min 3: 4/4 KB Single Leg RDL (moderate)

*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.

Metcon

2: Metcon (Time)

4 ROUNDS FOR TIME

10 Chest to Bar Pull-ups

15 Hand Release Push-up

20 Dual KB FR Lunges (53/35)

*Lunges done in place, 20 reps total (10/10)

(13:00 Hard Cap)

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT, Teams of 2

AMRAP x 24 MINUTES

8 Wall Ball (20/14)

8 Burpees

8 Toe-to-Bar

*You-go / I-go…Partner 1 goes while partner 2 rests and vice versa

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

FOR TIME

1 Round…

100 Double Unders

16 Deadlifts (155/105)

16 Hang Power Cleans

16 Push Jerk

2 Rounds…

50 Double Unders

8 Deadlifts (155/105)

8 Hang Power Cleans

8 Push Jerk

4 Rounds…

25 Double Unders

4 Deadlifts (155/105)

4 Hang Power Cleans

4 Push Jerk

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CrossFit East River – WOD

Coach note see 7/5

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 Minutes

12 Cal Row/Bike

15 Abmat Sit-ups

-rest 1:00 minute-

AMRAP x 5 Minutes

12 Cal Row/Bike

15 Up-Downs

-rest 1:00 minute-

AMRAP x 5 Minutes

12 Russian KB Swings (70/53)

50’ Single Arm Farmer Carry (25/25)

-rest 1:00 minute-

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

4 SETS, NFT

10-15 Ring Push-ups or Push-up

1:00 FLR or Plank

-rest :30 between sets-

Metcon

2: Metcon (Time)

FOR TIME

3:00 Max Calorie Row

-Directly into-

5 Rounds

7 DB Burpee (50/35)

10 Box Jumps (24/20″)

-Directly into-

3:00 Max Calorie Row

Post time with calories to score board

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