WOD

CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 seconds for 12 minutes

1 Clean + 1 Front Squat + 1 Split Jerk

—–

Start at 70% of your 1RM C/J. Attempt to add weight each round.

Post heaviest weight used.

Metcon

2: Metcon (Time)

For time:

15 1-Arm DB Thrusters – Left

9 Muscle-Ups

15 1-Arm DB Thrusters – Right

Run 600m

10 1-Arm DB Thrusters – Left

6 Muscle-Ups

10 1-Arm DB Thrusters – Right

Run 400m

5 1-Arm DB Thrusters – Left

3 Muscle-Ups

5 1-Arm DB Thrusters – Right

Run 200m

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CrossFit East River – WOD

Weightlifting

1: Paused Front Squat (5×3 w/ 3 second pause in bottom )

Metcon

2: Artie (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here

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CrossFit East River – WOD

Weightlifting

1a: Single Arm Dumbell Press (3x12ea, seated on floor, keep weight equal)

1b: Bent Over Row (3x12ea, keep weight equal, use bench)

1c: Front Rack Lunge (3x12ea leg, in place, 24 steps total)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10m AMRAP:

10 Squat Snatches 135/95

10 Ring Dips

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CrossFit East River – WOD

Weightlifting

1: Hang Snatch (Find a 2 RM)

2: Back Squat (Work up to 7RM from week a. Do for max reps.)

Metcon

3: Metcon (Time)

3 RFT

5 Strict Pull-Ups

5 HSPU

10 Goblet Squats 53/35

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

In teams of 3:

24m AMRAP:

Perform as many clusters, 95/65 as possible. Perform 5 burpees every minute.

Partner 1: Clusters / burpees

Partner 2: 30 wall balls

Partner 3: Rest

Partners switch each time the wall balls are completed.

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CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

4 Rounds

Spend 1 minute at each station:

a: 12 x Seated DB Press

b: 24 x weighted box stepups, alternate legs. (24/24)

c: 30 second bar hang

Pick a weight for a/b you can go unbroken but struggle with.

Metcon

2: Metcon (Time)

For time, alternate rounds with a partner, rest while they work.

Row 750m

20 burpees over rower

Row 500m

15 burpees over rower

Row 250m

10 burpees over rower

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CrossFit East River – WOD

Weightlifting

1: Pistols (14 alternating. Post weight if used.)

Metcon

2: Metcon (Time)

9 minute AMRAP:

12 Push Presses 135/95

12 T2B

24 Wall Balls 20/14

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CrossFit East River – WOD

Weightlifting

1a: Split Jerk (Aim for 70-80%)

For 12 minutes:

Every 90 seconds

a) 3 x Split Jerk

b) 3 x Deadlift

1b: Deadlift (Aim for 70-80%)

For 12 minutes:

Every 90 seconds

a) 3 x Split Jerk

b) 3 x Deadlift

Metcon

2: Metcon (Time)

Run 800m

30 KBS 53/35

30 Pullups

Run 600m

20 KBS

20 Pullups

Run 400m

10 KBS

10 Pullups

12m cap.

Add 10 seconds for each rep not completed. Run counts as one rep.

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CrossFit East River – WOD

Weightlifting

1: Back Squat (3×7, aim for 90-93% your new 7RM)

Metcon

2: Metcon (No Measure)

FOR QUALITY:

3 Rounds, switch every minute

a: Bent over DB Rows – 10 ea side

b: 30second hold on Rings

c: 1 minute hollow hold

3: Metcon (Time)

3 RFT

10 DB Snatches 50/35 (5l/5r)

10 Burpee box jumps

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CrossFit East River – WOD

Metcon

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (Time)

50-40-30-20-10 reps for time of:

Wall balls 20/14#

Box jumps 24/20″

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