CrossFit East River – WOD
Weightlifting
1: Back Squat (1s pause at bottom. Death by style, e90. 185/105)
Metcon
2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Your workout of the day!
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20 box
75/55 pound Thruster
Chest to bar Pull-ups
This has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Work at 75-80% of your 1RM clean for working sets.
5 rounds for time:
10 box jumps
10 DB snatches 50/35 (10L/10R)
25 double-unders
10 Rounds of Cindy for time
5 Pullups
10 Pushups
15 Air Squats
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Scroll for scaling options.
Post time to comments.
Scaling
Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows
Men: 10-lb. ball
Women: 6-lb. ball
12m EMOM
1) 5 Strict HSPU
2) 10 Pistols, alternating
3) 30 seconds of L-Hang / Tuck / Hang pull up bars
21-15-9
Deadlifts 225/145
Box Jumps 24/20
8 minute time cap
20m EMOM
1) 12 MB Candlesticks 20/14
2) 14 Dynamic Plate Push Ups
3) 30 overhead lunges, switch arms at 15 53/35
4) AMRAP chinups
Today’s workout is intended to get you prepped for 18.1 on Saturday. It will not leave you sore for Saturday, rather it’ll have you primed and ready for your best performance.
The goal with doing moderate weight hang squat cleans today is motor priming for Saturday. We’re going to get you moving a moderate weight on the bar. Being a barbell movement the weight you move is going to make tomorrow’s dumbbells feel easy. It’s also going to open up your body through a full range of motion. We’re not going to be going heavy enough today or doing enough hang squat clean volume to leave you sore tomorrow.
Buy in:
100 Double unders
Then:
21-15-9
Wall Balls 20/14
KB Swings 53/35
Burpees
Once more with today’s metcon we’re going to get your blood flowing, move you throw a full range of motion, but not beat you up so much that tomorrow’s performance is affected.
“In Sweeping War on Obesity, Chile Slays Tony the Tiger,” The New York Times.
https://www.nytimes.com/2018/02/07/health/obesity-chile-sugar-regulations.html
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Rx+
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
Rx
Men: 135-lb. squat, 30-in. box
Women: 95-lb. squat, 24-in. box
Complete as many rounds as possible in 20 minutes of:
5 snatches
3 muscle-ups
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post rounds completed to comments.
Compare to 050130.
Scaling
Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
1 muscle-up
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 snatches
5 jumping pull-ups
5 knee push-ups
Men: 45 lb.
Women: 35 lb.