On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105-lb. clean and jerks
Power cleans acceptable
Post reps completed each round to comments.
Join Coach Eric this Sunday, 10/22, for a free outdoor workout! Add to your calendar.
Don’t be intimidated! The workout is appropriate for all levels of fitness, uses only light weights, and will be lower body and core focused.
The “hell” session will start at 9 am with Coach Eric leading the 45-minute session.
Following the 45-minute session, join us for yoga with Jessica at 10 am. We couldn’t imagine a better way to spend a Sunday morning!
It’s my first time? Shoot an email to coach@crossfiteastriver.com saying you’re interested in trying the workout. We’ll email you back our digital waiver.
What should I bring? Parts of the workout may take place outside. Yoga mats are available for no charge.
Who can come? Our Sunday morning “hell and heaven” session is open to everyone, whether it’s your first time at the gym or you’re the friend of an existing member. The class will use light weights only and is adaptable to all levels of fitness.
When is it?:
Sunday 10/22/17
Workout starts at 9 am, show up early if you’re new to gym. The workout will last 45 minutes.
Yoga starts at 10 am.
Where is it?
CrossFit East River
647 East 9th Street (Avenue C and 9th Street)
New York, NY 10009
5 rounds for time of:
25 kettlebell swings, 53/35
25 MB Situps 20/14
25 SDHPs 53/35
25 knees-to-elbows
High pull.
https://www.youtube.com/watch?v=fidmSMSa_Ag
Work up to a heavy 1 and 1/4 squat. After you reach your heaviest for the day complete drop sets at 90% and 80% based off of the day’s heavy single.
8 Rounds:
250m Row
Rest 1:1 or swap with a partner
Score is the total sum of all 8 rounds.
Complete as many rounds as possible in 16 minutes of:
12/10 Calorie Row or 10 Cal Bike
15 push-ups
20 single-leg squats, alternating
https://www.youtube.com/watch?v=2uSBT7csXgU
50-72 / 30-53 – Use DB or KB
https://www.youtube.com/watch?v=Th41Un1J6oQ
3 RFT
5 Hang Power Snatches 95/65
10 Clapping Pushups
15 Air Squats
For time:
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
20 Hang Power Cleans
20 T2B
20 Burpees over the bar
10 Hang Power Cleans 135/95
10 T2B
10 Burpees over the bar
EMOM 14
odd) 2 Hang Cleans @ 70%
even) 5 Presses from rack AHAP
Post heaviest set of 5 to score
3 rounds:
2min AMRAP
12 HSPU
20 Wall Balls 20/14
ME x Double Unders
Rest 2min
Score is total number of double unders.
