Today's WOD

CrossFit East River – WOD

Metcon

Metcon (Time)

5 Rounds for Time:

15 Russian KBS

15 T2B

:: Rest 2:00 ::

5 Rounds for Time:

15 Burpees

15 sit-ups

Rx+ 70/53

Rx 53/35

Finisher

Metcon (No Measure)

3 Sets:

Max set tempo push-ups (1111)

Superset with max banded tricep extensions

:: Rest 1:30 ::

Attach light band to the rig

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

3 SETS FOR TIME

12-9-6

C2B Pull-ups

7-5-3

Front Squat (205/135 Rx+) (155/105 Rx)

-Rest 3:00 between sets-

COOL DOWN

5:00 Bike @ Recovery Effort

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CrossFit East River – WOD

Weightlifting

1: Hang Power Clean

AGAINST A 12:00 CLOCK

Build to a Heavy 3RM High Hang Power Clean

Metcon

2: Metcon (Time)

FOR TIME

25-20-15-10-5

Push-Ups

Cal. Row

Knees 2 Elbows

(18:00 Hard Cap)

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CrossFit East River – WOD

Metcon

1: Metcon (Weight)

STRENGTH

3 x 3 Strict Press

3 x 2 Push Press

3 x 1 Push Jerk

*Load should stay same for each set and build between movements.

2: Metcon (Time)

5 ROUNDS FOR TIME

20 DB Snatch (50/35 Rx+) (30/20 Rx)

40 Double Unders

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 12 MINUTES

15L/15R Kettlebell Thrusters (53/35)

15 Box Jump Over (24/20″”)

FINISHER

FOR TIME

40 Strict Hanging Knee Raises

80 AbMat Sit-ups

Accumulate 2:00 Plank

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CrossFit East River – WOD

Strength

1: Metcon (Weight)

EMOM x 15 MINUTES

Minute 1 – 5/5 Dual KB Front Rack Step-ups

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

10/8 Cal Bike/Row

8 Dumbbell Snatches (50/35)

6 Up-Down (no push-up)

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

PARTNER WORKOUT

FOR TIME

100/80 Calorie Row

80 DB Front Squats (50/35) (30/20)

60 Burpees

40 T2B

20 Strict HSPU

*Teams of 2, split reps any way

FINISHER

100 Partner Leg Throws

100 MB Russian Twists

*Switch every 10 reps

*Not for Time, with partner

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CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

EXTENDED WARM-UP

3 SETS

5 Push Press

5 Deadlifts

5 Box Jumps

*Set 1 – Warm-up weight/ low box

Set 2 – Workout weight/ workout height box

Set 3 – Heavier than workout weight/ higher box

2: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

4 SETS

AGAINST A 3:00 CLOCK

200m Run

50 Double Unders

In remainder of time…

Max Thrusters (95/65) (75/55)

-Rest 1:30 between sets-

COOL DOWN

AMRAP x 10 MINUTES

FOR QUALITY

5/5 Windmills

5/5 Single Leg RDL

:30 Bar Hang

1:00 Deadbugs

*Use a moderate load for Windmill / RDL

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CrossFit East River – WOD

Gymnastics

1: Metcon (No Measure)

ON A 12:00 RUNNING CLOCK

Muscle-up Drills and Scaling Review

*Jumping Ring or Bar Muscle-up

*Jumping C2B Pull-up

Metcon

2: Metcon (No Measure)

EMOM x 20 MINUTES

Odd – 10 Hang Power Cleans (115/75) (95/65)

Even – 3 Ring Muscle-up + 10 Hand Release Push-ups

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