January 13, 2019
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
Today's WOD
Your workout of the day!
January 12, 2019
CrossFit East River – WOD
Weightlifting
1: Front Squat (12:00 to Establish 3RM)
Metcon
2: Metcon (AMRAP – Reps)
WORKOUT
8 SETS
:30 Max Effort DB Thrusters
Rest :30
:30 Max Effort Burpees
Rest :30
January 11, 2019
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
5:00 Double Under Tutorial
5:00 Push Jerk Progression
Metcon
2: Metcon (Weight)
EMOM x 21 MINUTES
Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105)|(115,75)
Min 2 – 40 Double Unders
Min 3 – Walking Rest
January 9, 2019
CrossFit East River – WOD
Metcon
1: Metcon (No Measure)
12 minute Gymnastics EMOM:
Min 1: 8-12 C2B / Pull-ups / Banded Strict Pull-ups
Min 2: 30s Freestanding handstand / headstand / wall hold
Min 3: 10 alt pistols / 10 alt candlesticks to pistols / 10 candlesticks
2: Metcon (Time)
5 Rounds for time:
7 Front Squats 135/95
9 T2B
January 8, 2019
CrossFit East River – WOD
Skill
1: Metcon (No Measure)
10:00 Practice or Scaling HSPU or HS Hold
*Focus on this session is creating an active press into the ground and maintaining proper body position in HS and HSPU
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
12 Kettlebell Swing (53,35)|(35,26)
6 HSPU
-Rest 3:00-
AMRAP x 6 MINUTES
12 Kettlebell Swing (53,35)|(35,26)
6 HSPU
January 7, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
FOR TIME
“ELIZA-PLUS”
27-21-15-9
Power Clean (135,95)|(95,65)
Ring Dip or HR Push-up
January 5, 2019
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (20:00 to Establish 1RM Clean and Jerk )
Metcon
2: Metcon (Time)
3 ROUNDS FOR TIME
10 Squat Clean Thrusters (115/80)|(95/65)
30 AbMat Sit-ups
January 4, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Calories)
6 Rounds for calories
Minute 1: TGU 2/2 (53/35 or 72/53 Rx+)
Minute 2: 15 Kettlebell Swings
Minute 3: 20 Alternating Step – Ups 24/20
Minute 4: Max Calories Bike or Rower
Minute 5: Rest
OPTIONAL FINISHER
3 SETS
20 Weighted Shoulder Lift-Offs
-Rest :20-
20 Hip Lifts
-Rest as Needed-
January 2, 2019
CrossFit East River – WOD
Weightlifting
1: Snatch (20:00 to Establish 1RM Snatch )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10m AMRAP
15 Double DB Snatch (35/20)|(25/15)
30 Double Unders
January 1, 2019
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
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