WOD

CrossFit East River – Comp Team

Metcon

1: Metcon (No Measure)

3 sets of: 7x200m, :20 rest

Rest 1:00 between sets

CrossFit East River – Foundations

Warm-up (No Measure)

Coaches Choice

Weightlifting (Deadlift (Sets of 3) Clean (Singles) The power cle)

Deadlift

Clean (hang, power, squat)

Snatch

Metcon (Time)

Foundations Class 2 (Time)

15, 12, 9 of:

KB deadlifts

V-ups

Box jumps

Chalkboard Chat

Recovery

– PWO nutrition (restoring nutrients, building muscle)

– mobility

– sleep

– stress

CrossFit East River – WOD

Weightlifting

1: Power Snatch (Find a heavy single. )

Metcon

2: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Tuesday 14FEB17

February 14, 2017

CrossFit East River – WOD

Metcon

1: Metcon (Calories)

Five 3-minute rounds of:

10 Front Squats 185/115

10 box jumps 30/24

Row for max calories

Rest 3 minutes between rounds.

Monday 13FEB17

February 13, 2017

CrossFit East River – WOD

Weightlifting

1: Metcon (Time)

Death by push press

Rx 115/75

Rx+ 185/125

15 minute cap

Metcon

2: Metcon (Time)

14 Rounds alternating with a partner

8 Box Jump Overs 24/20

16 DB Snatches Alternating (50/35)

24 Double Unders

Saturday 11FEB17

February 11, 2017

CrossFit East River – WOD

Weightlifting

1: Power Snatch (Find a 1RM)

Metcon

2: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Friday 10FEB17

February 10, 2017

CrossFit East River – WOD

Weightlifting

1: Back Squat (3×3 @ 65% w 3s pause)

Metcon

2: Metcon (Time)

For time:

75 Wall Balls 20/14

50 Calories on Rower

25 Clean and Jerks 115/75. (Power is ok)

Wednesday

February 8, 2017

CrossFit East River – WOD

Weightlifting

1: Snatch + Hang Snatch (Build up to heavy snatch + hang snatch)

2: Metcon (Weight)

EMOM 6

Snatch + Hang Snatch

Must use one weight across all sets.

Metcon

3: Metcon (AMRAP – Reps)

Tabata DB Thrusters (2×35/20)

Rest 1 minute

Tabata Wall Walks

Rest 1 minute

Tabata Power Snatch 75/55

Rest 1 minute

Tabata Bar Facing Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Tuesday 7FEB17

February 7, 2017

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

5 Rounds

1 minute work/1 minute rest

7 T2B + ME x Thrusters 135/95

Metcon

2: Metcon (Time)

For time:

600m Run

Then:

3 rounds of:

15 Air Squats

15 Pull-ups

15 Wall Balls 20/14

Then:

600m Run

Monday 6FEB17

February 6, 2017

CrossFit East River – WOD

Metcon

Metcon (Time)

With a partner:

Row 5k

Then,

6 Rounds:

15 Power Snatches 95/65

30 Double-Unders

Partition any way, but both partners must do equal work.