CrossFit East River – WOD
Metcon
1: Metcon (Time)
FOR TIME
100 Double Unders
25 DB Step-Over (35/20, 24″/20″)
50 Wall Balls (20/14)
25 HSPU
100 Double Unders
25 HSPU
50 Wall Balls
25 DB Step-Over
100 Double Unders
Your workout of the day!
FOR TIME
100 Double Unders
25 DB Step-Over (35/20, 24″/20″)
50 Wall Balls (20/14)
25 HSPU
100 Double Unders
25 HSPU
50 Wall Balls
25 DB Step-Over
100 Double Unders
Review Muscle-up
*Take time to break down the MU in depth today and practice pre-workout
AMRAP x 20 MINUTES
15/10 Calorie Bike
5 Ring Muscle-up
15 Box Jump Overs (24/20″)
18:00 RUNNING CLOCK
Build to 1RM Squat Clean
EMOM x 12 MINUTES
Odd: 15 Double Unders + 2 Squat Clean (225/155)
Even: :30 Max Push-ups + :30 Plank
15:00 RUNNING CLOCK
Build to a Heavy 3 Rep Push Press
FOR TIME
3 Rounds
400m Run
20 Pull-ups
20 Push Press (115/75)
(15:00 Hard Cap)
FOR TIME
2 Rounds
15 Hang Power Snatch (95/65)
15 Burpees
200m Run
-Rest 2:00-
2 Rounds
12 Hang Power Snatch (135/95)
12 Burpees
200m Run
-Rest 2:00-
2 Rounds
9 Hang Power Snatch (155/135)
9 Burpees
200m Run
*Sets should all be heavy. Each “second” set should be heavier than set prior of same number.
AMRAP x 13 Minutes
13 Wall Balls (20/14)
13 American KB Swings (70/53)
213m Row
AMRAP x 30 MINUTES
400m Run
20 Sit-ups
30 DB Push Press (35/25)
40 Air Squats
50 Double Unders
5 ROUNDS
1 Minute Row
1 Minute Recover
Row @ 500m pace (~80%)
Walking or Biking Recover
FOR TIME
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps Over
10 Plate G2O (45/25)
*10 GTOs after each round, 100 total.
EMOM x 12 Minutes
Min 1: 5-8 Reps of Strict Pull
Min 2: 5-8 Reps of Strict Push
Min 3: 4/4 KB Single Leg RDL (moderate)
*Gymnastic skills are meant as practice in a challenging version or scaled version for 5-8 reps. Can pull or push in any plane.
4 ROUNDS FOR TIME
10 Chest to Bar Pull-ups
15 Hand Release Push-up
20 Dual KB FR Lunges (53/35)
*Lunges done in place, 20 reps total (10/10)
(13:00 Hard Cap)
PARTNER WORKOUT, Teams of 2
AMRAP x 24 MINUTES
8 Wall Ball (20/14)
8 Burpees
8 Toe-to-Bar
*You-go / I-go…Partner 1 goes while partner 2 rests and vice versa