WOD

CrossFit East River – WOD

Today’s workout is intended to get you prepped for 18.1 on Saturday. It will not leave you sore for Saturday, rather it’ll have you primed and ready for your best performance.

Weightlifting

1: Hang Clean (5×2 – build up to a moderate weight)

The goal with doing moderate weight hang squat cleans today is motor priming for Saturday. We’re going to get you moving a moderate weight on the bar. Being a barbell movement the weight you move is going to make tomorrow’s dumbbells feel easy. It’s also going to open up your body through a full range of motion. We’re not going to be going heavy enough today or doing enough hang squat clean volume to leave you sore tomorrow.

Metcon

2: Metcon (Time)

Buy in:

100 Double unders

Then:

21-15-9

Wall Balls 20/14

KB Swings 53/35

Burpees
Once more with today’s metcon we’re going to get your blood flowing, move you throw a full range of motion, but not beat you up so much that tomorrow’s performance is affected.

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CrossFit East River – WOD

“In Sweeping War on Obesity, Chile Slays Tony the Tiger,” The New York Times.

https://www.nytimes.com/2018/02/07/health/obesity-chile-sugar-regulations.html

Metcon

1: Metcon (Calories)

Five 3-minute rounds of:

10 front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

Rx+

Men: 185-lb. squat, 36-in. box

Women: 125-lb. squat, 30-in. box

Rx

Men: 135-lb. squat, 30-in. box

Women: 95-lb. squat, 24-in. box

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 snatches

3 muscle-ups

Men: 95 lb.

Women: 65 lb.

Scroll for scaling options.

Post rounds completed to comments.

Compare to 050130.

Scaling

Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

1 muscle-up

Men: 75 lb.

Women: 55 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

5 jumping pull-ups

5 knee push-ups

Men: 45 lb.

Women: 35 lb.

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CrossFit East River – WOD

Cigarette companies don’t sponsor the Olympics. Why does Coca-Cola?” The Guardian. https://amp.theguardian.com/commentisfree/2018/feb/10/coca-cola-mcdonalds-sponsor-olympics

DB Hang Squat Cleans
https://youtu.be/loJGqTGkXEo

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

4 minutes AMRAP. 4 minutes off.

6 DB Hang Squat Cleans 2×50/35

9 HSPU

12 Burpees over the bar

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

3 rounds for time of:

800-meter run / 1-k Row / 2,400m Bike

25 toes-to-bars

25 deadlifts

Men: 225 lb.

Women: 155 lb.

Scroll for scaling options.

Post time to comments.

Related:

• CrossFit WOD 180213 Tips With Rory McKernan

• The Kipping Toes-To-Bar

• The Deadlift

Scaling

This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option

3 rounds for time of:

800-meter run

15 toes-to-bars

15 deadlifts

Men: 185 lb.

Women: 125 lb.

Beginner Option

3 rounds for time of:

400-meter run

20 sit-ups

15 deadlifts

Men: 95 lb.

Women: 65 lb.

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CrossFit East River – WOD

Weightlifting

1: Push Press (5 Reps every 2 min for 14 min )

Post heaviest 5 rep to comments

Metcon

2: Metcon (AMRAP – Reps)

15m EMOM

1) 15/12 calories on rower/bike

2) 15 Wall Balls 20/14

3) Lateral burpees over rower for reps

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

In 8 minutes complete as many rounds and reps of:

8 Burpee Box Jump Overs

8 Cleans

8 Thrusters (G2OH for L1 Masters+)

L3 = Rx+

L2= Rx

L1

See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Burpees must be performed facing the box. Step ups are allowed at L2 & L1.

Athletes must complete the 8th clean before moving on to thrusters. A squat clean thruster is not allowed for the 8th clean in each round.

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb.

Scroll for scaling options.

Post time to comments.

Scaling

This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.

Intermediate Option

For time:

5 clean and jerks

4 rope climbs, 15 ft.

4 clean and jerks

3 rope climbs, 15 ft.

3 clean and jerks

2 rope climbs, 15 ft.

2 clean and jerks

1 rope climb, 15 ft.

1 clean and jerk

Increase weight on the clean and jerk each round.

Men: 135-145-155-165-185 lb.

Women: 95-105-115-120-125 lb.

Beginner Option

5-4-3-2-1 reps for time of

Rope climbs, lying to standing

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 65-75-95-105-115 lb.

Women: 35-45-55-65-75 lb.

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CrossFit East River – WOD

Weightlifting

1: Front Squat (10-10-10-10)

1) Rest 3 minutes between efforts

2) Post heaviest effort to comments

Metcon

2: Metcon (AMRAP – Reps)

“Turbulent Flight Simulator”

10 minute AMRAP

-Perform 3 burpees EMOM starting at zero.

5

10

15

20

25

30

35

40

45

50

55… 00

-Unbroken Double-Unders.

-You may restart your set at the highest number achieved when interrupted by burpees.

The pyramid rep scheme ascends in increments of 5 to infinity. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

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CrossFit East River – WOD

Weightlifting

1: Bear Complex (Set 3RM touch and go)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

2: Metcon (AMRAP – Reps)

15m EMOM

5 rounds total of:

1) 10 Wall balls 20/14

2) 10 DB Snatches, alternating 50/35

3) Burpees to a 45# plate

Score is total number of burpees

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