March 29, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (1-1-1-1-1)
Metcon
2: Metcon (AMRAP – Reps)
5 Rounds for max reps
0:30 of max KB Swings – Russian 53/35
0:30 of rest
WOD
March 28, 2017
CrossFit East River – WOD
Metcon
1: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
March 27, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find a 5RM)
Metcon
2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
March 25, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
With a partner:
50 OHS 135/95
50 calories
40 OHS
40 cals
30 OHS
30 cals
20 OHS
20 cals
10 OHS
10 cals
20-minute time cap
One person works at a time
Break up the work evenly
Can split the work anyhow (25 at a time, 10 at a time, et al)
March 24, 2017
CrossFit East River – WOD
Skill
1: Double-Unders (Try to build up to double or triple unders)
Metcon
2: Metcon (Time)
3 Rounds
10 Power Snatches 95/65
10 Pullups
600m Run
Rx+ – 115/75, 5 rounds.
March 22, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
4 Rounds for total reps of
2 minutes on of:
30 Thrusters 75/55
Max Double Unders
2 minutes off.
2 minutes on of:
30 Wall Balls 20/14
Max calories on rower
2 minutes off.
March 21, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (5×2 w/ 3s pause in bottom, aim for 70-80%)
Metcon
2: Metcon (Time)
15 minute AMRAP:
30 situps
30 shoulder taps, alternating
30 Overhead walking lunge steps (in place!), alternating, 115/75
March 18, 2017
CrossFit East River – WOD
Weightlifting
Split Jerk (Work up to a set of 3; technique first!)
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
March 17, 2017
CrossFit East River – WOD
Weightlifting
1: Deadlift (2×5; do NOT overexert, 80%)
Skill
Metcon
3: Metcon (Time)
3 Rounds for quality
250m Row
20 Push-ups
20 KB Snatches 53/35 (10l/10r)
rest 2 minutes
March 15, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 80% )
Metcon
2: Metcon (Time)
For time:
30 HSPU
30 K2E
50 Calories on Rower
100 Double Unders
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