WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time, using a single dumbbell:

10 weighted pull-ups

40 overhead lunges

10 weighted pull-ups

30 snatches, alternating arms

10 weighted pull-ups

20 overhead squats, 10 each arm

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Scroll for scaling options.

Post time to comments.

Related:

• CrossFit WOD 180426 Tips With Pat Sherwood

• Weighted Pull-Up Variations

Scaling

Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option

For time, using a single dumbbell:

10 strict pull-ups

40 overhead lunges

10 strict pull-ups

30 snatches, alternating arms

10 strict pull-ups

20 overhead squats, 10 each arm

10 strict pull-ups

10 Turkish get-ups

10 strict pull-ups

Men: 35-lb. dumbbell

Women: 25-lb. dumbbell

Beginner Option

For time, using a single dumbbell:

10 jumping pull-ups

40 overhead lunges

10 jumping pull-ups

30 snatches, alternating arms

10 jumping pull-ups

20 overhead squats, 10 each arm

10 jumping pull-ups

10 Turkish get-ups

10 jumping pull-ups

Men: 20-lb. dumbbell

Women: 10-lb. dumbbell

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CrossFit East River – WOD

Weightlifting

1: Front Squat (4×2@ 90%)

Metcon

2: Metcon (Time)

For time, alternating sets with a a partner

27-21-15-9

Calories on Rower

Burpees over rower

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CrossFit East River – WOD

Weightlifting

1: Front Squat (5×2 @ 85% of 1RM w/ 1s pause at bottom each rep )

Metcon

2: RKC Snatch Test (AMRAP – Reps)

5 minute AMRAP

KB Snatch 53/35

Unlimited hand changes

KB may be set down

Left and Right must be equal

100 reps to pass

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

20 KB Snatches 53/35

20 Jumping Split Squats

10/10 Single Leg KB RDLs 53/35

40 Double Unders

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

7 RFT

10 Ring Dips w/ 20/35 DB

20 Calories on Rower / Bike

30 Overhead Squats w/ DB

25 min time cap.

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CrossFit East River – WOD

Weightlifting

1: Front Squat (5×3 @ 85% of 1RM)

Metcon

2: Metcon (No Measure)

5 Rounds:

0:30 – 7 Burpees to 6″ target

0:30 – 30s L-hang from pull up bar

0:30 – 30 double unders

0:30 – Rest

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time with a partner:

21 DB Thrusters 2×35/20

12 Strict Chin ups w/ 35/50 DB (partner assisted as needed)

200m run w/ DBs

18 DB Thrusters

9 Strict Chin ups w/ DB

200m run w/ DBs

15 DB Thrusters

6 Strict Chin ups w/ DB

200m run w/ DBs

12 DB Thrusters

3 Strict Chin ups w/ DB

200m run w/ DBs

-Partners alternate sets

-Set – Thusters, chin ups, run

-partner assisted is via foot holding method (no weight)

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

2) For time, alternating complete sets with a partner:

Set 1) 750m Row

1 Rope Climb

7 Wall Balls 20/14

Set 2) 500m Row

1 Rope Climb

14 Wall Balls

Set 3) 250m Row

1 Rope Climb

21 Wall Balls

Set 4) 100m Row

1 Rope Climb

28 Wall Balls

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CrossFit East River – WOD

Weightlifting

1: Shoulder Press (5×5 @ 75% of 1RM )

2: Front Squat (5×5 @75% of estimated 1RM)

Metcon

3: Metcon (Time)

5 RFT:

20 DB Snatches 50/35

30 Double Unders

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CrossFit East River – WOD

Weightlifting

1: Front Squat (Establish a 5RM )

Metcon

2: Metcon (Time)

3 RFT with a partner alternating

7 Strict C2B Pullups

7 Stict HSPU

30 Double Unders

(6 rounds total)

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