Today's WOD

Your workout of the day!

CrossFit East River – WOD

Weightlifting

1: Back Squat (5-5-5 )

Post lightest weight used in your 3 work sets

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP

10 Deadlifts 75/55

10 Box Jumps 24/20

10 STO

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

15-12-9-6-3

DB Hang Squat Cleans Jerks

C2B Pull ups

CrossFit East River – WOD

Nicole’s tips for 18.4
https://www.youtube.com/watch?v=9Ew4tuGD9J4

Gymnastics

1: Handstand Push-ups (Skill Work)

The goal with today’s skill work is to either achieve your first handstand push-up for clean up your technique and makes sure it meets the games standard.

2: Handstand Walk (Skill work)

While many athletes won’t make it to the HS walk in 18.4 this is still a great oppurtunity to practice a higher level gymnastic skill that we don’t do to often in the gym.

Metcon

3: Metcon (Time)

3 Rounds:

10 DB Snatches 50/35

10 burpees over the DB

5L/5R DB Thrusters 50/35

10 T2B

CrossFit East River – WOD

“The Swedish CEO Who Runs His Company Like a CrossFit Gym.” Harvard Business Review. https://hbr.org/2018/03/the-swedish-ceo-who-runs-his-company-like-a-crossfit-gym

Metcon

1: Metcon (Calories)

24m EMOM (6 rounds)

a) 10 Thrusters 95/65

b) 15 Wall Balls 20/14

c) Max Calories on Bike or Erg

d) Rest

CrossFit East River – WOD

Weightlifting

1: Front Squat (5-5-5-5-5 (w 1s pause at bottom))

Metcon

2: Roof. (Time)

5 Rounds

5 Double KB Swings 53/35

5 Burpee Box Jumps 24/20

Rx+

72/53, 30/24

CrossFit East River – WOD

“Coca-Cola ends factory trips for children amid obesity fears.” The Times (UK). https://www.thetimes.co.uk/article/coca-cola-ends-factory-trips-for-children-amid-obesity-fears-g0b0jr37l

Metcon

1: Metcon (AMRAP – Reps)

For max reps at each station:

Tabata chest-to-bar pull-ups

Rest 1 minute

Tabata sit-ups

Rest 1 minute

Tabata seated shoulder presses

Rest 1 minute

Tabata Plate Good Mornings (45/25)

Rest 1 minute

Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

Saturday 10MAR18

March 10, 2018

CrossFit East River – WOD

Weightlifting

1: Power Clean (3-3-3-3)

Metcon

2: Metcon (Time)

5 Rounds for time

5 Deadlifts 185/115

10 Bar Facing Burpees

5 Wall Walks

18.3

March 10, 2018

CrossFit East River – WOD

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Friday 18.4 Prep Day

March 9, 2018

CrossFit East River – WOD

Gymnastics

1: Muscle-ups (Technique)

Metcon

2: Metcon (Time)

5 Rounds for time:

250m Row

5/5 KB Overhead Squats 53/35

5 C2B pullups

Wednesday 7MAR18

March 7, 2018

CrossFit East River – WOD

Weightlifting

1: Deadlift (5-5-5-5-5)

2: Metcon (AMRAP – Reps)

5 Rounds

90 seconds on, 90 seconds off

16 Wall Balls

8 C2B Pullups

Max Double Unders