CrossFit East River – WOD
Metcon
1a: 5k Row (Time)
Max Effort 5k Row
Weightlifting
1b: Push Jerk (6×3 )
Use a moderate to heavy weight across all three sets.
Your workout of the day!
Max Effort 5k Row
Use a moderate to heavy weight across all three sets.
With a partner, for time:
100 Thrusters 95/65
-5 burpees EMOM from minute 0.
-Only 1 person may work.
-Both partners do burpees.
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Compare to 23APR19
30 muscle-ups for time
30/20 calories for time assault bike immediately after finishing.
For time:
30-20-10
Wall Balls 20/14
Kettlebell Swings 53/35
Situps w/ Abmat
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans Only.
In teams of 3 for total rounds completed:
25m AMRAP: (600m run)
Row 500m
3 Rope Climbs
20 Wall Balls 20/14
Partner 1 does AMRAP
Partner 2 does 600m run
Partner 3 rests
When partner 2 finishes run partners switch.
1 Squat Snatch + 1 Squat Hang Snatch EMOM for 12 minutes .
Work up in weight over the first 6 rounds. Hold at a consistent weight for the 2nd 6. Post weight used for last 6 to WODIFY.
7 Rounds, rest 1 minute between each round:
5 Deadlifts 225/145
5 Burpees over the bar
AMRAP x 8 MINUTES
75 Double Unders
10 DB Snatches, Alternating (50/35)
8 Box Jump Overs(24/20)
-Rest 1:00-
AMRAP 6 x MINUTES
50 Double Unders
8 DB Snatches, Alternating (50/35)
6 Box Jump Overs (24/20)
-Rest 1:00-
AMRAP 4 x MINUTES
25 Double Unders
6 DB Snatches, Alternating (50/35)
4 Box Jump Overs (24/20)
FINISHER
UPPER BODY PUMP
3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl
-Rest As Needed b/t Sets-
3 Reps E90 for 12minutes (8 rounds)
Go for a 3RM. Post heaviest weight to WODIFY.
On a Tabata Clock
4 rounds a) Strict C2Bs
Rest 1 min
4 rounds b) HR Pushups
Rest 1 min
4 rounds c) V-Ups
Score reps tabata style. Lowest reps of each of the 4 rounds goes towards your final rep score.
Example:
C2Bs: 10-5-3-3, your score is 3
Compare to 16APR19