June 19, 2019
CrossFit East River – WOD
Weightlifting
1: Clean (Establish 1RM)
Metcon
2: Metcon (Time)
3 Rounds for time:
15 Thrusters 95/65
12 Burpees
Today's WOD
Your workout of the day!
June 18, 2019
CrossFit East River – WOD
Strength
1a: Bench Press (5-5-5-5-5)
1b: Weighted Pull-ups (5RM)
-) Chest to bar only
-) Make multiple attempts at a 5 rep weighted chest to bar pull up
-) Complete at least 5 work sets
-) Range of motion is paramount. Even if you are using a band.
-) Take careful notes if you are using a band to perform full reps. The goal for you is then to move to less/thinner bands.
Metcon
2: Metcon (Calories)
1 minute max calories on bike 🙂
Multiple attempts allowed after all athletes have gone once.
June 17, 2019
CrossFit East River – WOD
Metcon
1a: 5k Row (Time)
Max Effort 5k Row
Weightlifting
1b: Push Jerk (6×3 )
Use a moderate to heavy weight across all three sets.
June 15, 2019
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (2 Squat Cleans + 2 Jerks. 15m. Establish 2+2rm. )
Metcon
2: Metcon (Time)
With a partner, for time:
100 Thrusters 95/65
-5 burpees EMOM from minute 0.
-Only 1 person may work.
-Both partners do burpees.
June 14, 2019
CrossFit East River – WOD
Weightlifting
1: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
June 12, 2019
CrossFit East River – WOD
Compare to 23APR19
Metcon
1: 30 Muscle-Ups (Time)
30 muscle-ups for time
2: Metcon (Time)
30/20 calories for time assault bike immediately after finishing.
June 11, 2019
CrossFit East River – WOD
Weightlifting
1: Back Squat (20m to find a new 2RM)
Metcon
2: Metcon (Time)
For time:
30-20-10
Wall Balls 20/14
Kettlebell Swings 53/35
Situps w/ Abmat
June 10, 2019
CrossFit East River – WOD
Metcon
1: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat Cleans Only.
June 8, 2019
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
In teams of 3 for total rounds completed:
25m AMRAP: (600m run)
Row 500m
3 Rope Climbs
20 Wall Balls 20/14
Partner 1 does AMRAP
Partner 2 does 600m run
Partner 3 rests
When partner 2 finishes run partners switch.
June 7, 2019
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
1 Squat Snatch + 1 Squat Hang Snatch EMOM for 12 minutes .
Work up in weight over the first 6 rounds. Hold at a consistent weight for the 2nd 6. Post weight used for last 6 to WODIFY.
Metcon
2: Metcon (Time)
7 Rounds, rest 1 minute between each round:
5 Deadlifts 225/145
5 Burpees over the bar
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