CrossFit East River – WOD
Weightlifting
1: Front Squat (6×2 @ 80% of 1RM)
Metcon
2: Metcon (No Measure)
5 Rounds:
0:30 – 7 Burpees to 6″ target
0:30 – 30s L-hang from pull up bar
0:30 – 30 double unders
0:30 – Rest
Your workout of the day!
5 Rounds:
0:30 – 7 Burpees to 6″ target
0:30 – 30s L-hang from pull up bar
0:30 – 30 double unders
0:30 – Rest
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
For time w/ partner:
21-15-9
Thrusters w/ empty bar
Burpees over bar
-switch after each set (21/15/9)
Ring Support Work:
2 min in top (3 min cap)
2 min in bottom (3 min cap)
10m AMRAP w/ partner:
Max Calorie Row/Bike
Switch every 15/12 cals
AMRAP 16
20 KB Snatches 53/35
20 Jumping Split Squats
10/10 Single Leg KB RDLs 53/35
40 Double Unders
3 RFQ w/ a partner:
10 Strict C2B Pullups
10 Strict HSPU
-Pullups are partner assisted as needed (break up into no more than 3 sets)
-For HSPU use bands to scale down and deficit plates to scale up
Option 1: Make up a missed movement press, front squat, pullups/dips, 1k row from earlier in the week . Make sure to input your makeup movement in WODIFY. No Fran makeups, sorry. Use Open Gym time.
Death by 3/4 Body Weight Front Squats.
BW = Rx+
3 minutes of:
8 Thrusters 75/55
8 Burpees over the bar
Rest 3 minutes
3 minutes of:
8 Ground to over heads 75/55
8 Pushups
5 Rounds for Quality, alternating rounds with a partner
10 Strict Pullups
10 Suit Case Deadlifts w/ Heavy KB
10 Front Rack Waking Lunges w/ dual KBs
This doesn’t have to be weighted! Doing 5 strict pullups in a thin band or doing your first 5 unassisted counts as a PR!
Each rep must have full lockout at top support and biceps must touch at the bottom.
This doesn’t have to be weighted! Doing 5 strict ring dips in a thin band or doing your first 5 unassisted counts as a PR!
21-15-9
Thrusters, 95# / 65#
Pull-ups
20 minute AMRAP:
30 KB Swings 53/35
30 Air Squats
30 Box Jumps 24/20
30 HSPU
Establish a 2RM. Insert into WODIFY to have 1RM rep prediction .
Max Effort 1000m Row