WOD

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

CrossFit East River – WOD

Weightlifting

1: Front Squat (5×3 75% of Estimated 1RM)

Metcon

2: Metcon (No Measure)

3 RFQ w/ a partner:

10 Strict C2B Pullups

10 Strict HSPU

-Pullups are partner assisted as needed (break up into no more than 3 sets)

-For HSPU use bands to scale down and deficit plates to scale up

CrossFit East River – WOD

Weightlifting

Opt1: Metcon (No Measure)

Option 1: Make up a missed movement press, front squat, pullups/dips, 1k row from earlier in the week . Make sure to input your makeup movement in WODIFY. No Fran makeups, sorry. Use Open Gym time.

Opt2: Metcon (AMRAP – Rounds)

Death by 3/4 Body Weight Front Squats.

BW = Rx+

Metcon

2: Metcon (AMRAP – Rounds and Reps)

3 minutes of:

8 Thrusters 75/55

8 Burpees over the bar

Rest 3 minutes

3 minutes of:

8 Ground to over heads 75/55

8 Pushups

CrossFit East River – WOD

Weightlifting

1: Shoulder Press (Establish 1RM)

2: Back Squat (5×3 @ 80% of 1RM)

Metcon

3: Metcon (No Measure)

5 Rounds for Quality, alternating rounds with a partner

10 Strict Pullups

10 Suit Case Deadlifts w/ Heavy KB

10 Front Rack Waking Lunges w/ dual KBs

CrossFit East River – WOD

Gymnastics

1a: Weighted Pull-ups (3 attempts at a 5RM)

This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!

1b: Weighted Ring Dips (3 attempts at a 5RM)

Each rep must have full lockout at top support and biceps must touch at the bottom.

This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!

Metcon

2: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

30 KB Swings 53/35

30 Air Squats

30 Box Jumps 24/20

30 HSPU

CrossFit East River – WOD

Weightlifting

1: Front Squat (2RM)

Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .

Metcon

2: 1000m Row (Time)

Max Effort 1000m Row

Saturday Post Open Week 2 of 2

April 7, 2018

CrossFit East River – WOD

Metcon

1: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

CrossFit East River – WOD

Metcon

1: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Saturday Foundations

April 6, 2018

CrossFit East River – Foundations

Warm-up

1: Warm-up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

10 Air Squats

10 Cossack Squats

Forward and Backward Walk with Band x 10 yrds

Squatted Lateral Walk with Band x 10 yrds (Left/Right)

10 Inchworms + Pushup

Weightlifting

1: Front Squat (5 sets of 3 increasing as comfort allows )

2: Back Squat (5 sets of 3 increasing as comfort allows )

3: Shoulder Press (5 sets of 3 increasing as comfort allows )

4: Push Press (5 sets of 3 increasing as comfort allows )

5: Thruster (5 sets of 3 increasing as comfort allows )

Metcon

6: Metcon (Time)

15-12-9

Deadlifts w/ bar or KB

Burpees over the bar

Chalkboard Chat

7: Metcon (No Measure)

a)Fitness in 100 Words

b) Macronutrients

c) Glycemic Index

Gymnastics

8: Ring Series

Pushups

High Support

Low Support

Ring Dips

9: Pull-ups (Ring Rows, Negatives, Bands, Full Pullups )

Metcon

10: Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

7 Ring Rows / Pull-ups

7 Pushups

7 Box Jumps

Cool Down

Metcon (No Measure)

a) Mobility with foam rollers

b) Sleep

c) Inflammation – Omega 3s

d) Booze