Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds)

WORKOUT

EMOM x 18 MINUTES

Min 1 — 12/10 Cal Bike or 15/12 Cal Rower

Min 2 — 20 V-Ups from hollow body

Min 3 — 2 Rope Climbs

POST WORKOUT STRETCHING

2:00 in Each

Seal Stretch

Saddle

Forward Sit (legs wide)

(Post completed rounds to WODIFY, all rounds completed = 18)

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

SKILL DEVELOPMENT

10:00 Practice

Full Pull-up Progression, Cycling Reps & Scaling

Metcon

2: Metcon (Time)

4 ROUNDS FOR TIME

10 Deadlifts (275/185)|(225/155)

20 Pull-ups (C2B Rx++

60 Double Unders

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CrossFit East River – WOD

Strength

1: Thruster (15:00 to establish 7RM Thruster )

Metcon

2: Metcon (Time)

FOR TIME

12-10-8-6-4

Hang Squat Clean (155/105)|(135/95)

12-12-12-12-12

Burpee to Target

CORE FINISHER

3 SETS

25 Weighted Sit-ups

*Use KB or DB Across Chest

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CrossFit East River – WOD

Strength

1: Thruster (15:00 to establish a 7RM (from rack))

Metcon

2: Metcon (Time)

FOR TIME

12-10-8-6-4

Hang Squat Clean (155/105)|(135/95)

12-12-12-12-12

Burpee to a 45lb plate

CORE FINISHER

3 SETS

25 Weighted Sit-ups

*Use KB or DB Across Chest

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

Score for total time.

4 ROUNDS FOR TIME

4 Burpees

10 Push Jerk (95/65)

5 Hang Power Cleans (95/65)

-Rest 2:00-

3 ROUNDS FOR TIME

4 Burpees

10 Push Jerk

5 Hang Power Cleans

-Rest 2:00-

2 ROUNDS FOR TIME

4 Burpees

10 Push Jerk

5 Hang Power Cleans

COOL DOWN

Flow Stretching – Hammies & Shoulders

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

10:00 Bar Muscle-Up Development & Scaling

Metcon

2: Metcon (Time)

FOR TIME

50 Alt.DB Snatch (50/35)

30 Single DB Front Rack Box Step-Ups (24/20)

20 Bar Muscle-Ups / C2B Pull-Ups

30 Single DB Front Rack Box Step-Ups (24/20)

50 Alt. DB Snatch

15:00 Cap — Get as far as you can!

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CrossFit East River – WOD

Strength

1: Back Squat (15:00 to establish 3RM Back Squat )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

EMOM x 18 MINUTES

Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders

Min 2 – 10 Burpee Over Bar + 30 Double Unders

Min 3 – Rest

If all reps in all rounds completed post 18 rounds to score. Rest is a freebie round.

COOL DOWN

5:00 Slow Cool Down on Bike or Rower

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

Build to Moderate Load

2 rep Pause Snatch w/ 3s pause at knee
https://www.youtube.com/watch?v=IThtkoY30F0

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Hang Power Snatch (95/65)|(65/45)

12 Pull-ups

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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

2: Metcon (No Measure)

FINISHER

Posterior Chain Pump

3 SETS

30 Glute Bridges

*Every 10 reps, pause at the top and hold for :15

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

21-15-9 reps for time of:

Squat Clean and Jerks 95/65

Strict pull-ups

Med Ball Sit-Ups 20/14

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