Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

12-9-6-3

HSPU

Squat Snatch 115/75

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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

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

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.

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CrossFit East River – WOD

Weightlifting

Squat Clean (Work on skill! Prep for 18.2A!)

Work at 75-80% of your 1RM clean for working sets.

Metcon

Metcon (Time)

5 rounds for time:

10 box jumps

10 DB snatches 50/35 (10L/10R)

25 double-unders

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CrossFit East River – WOD

Weightlifting

1: Power Snatch (1-1-1)

2: Overhead Squat (3-3-3 (from the floor) )

Metcon

3: Metcon (Time)

10 Rounds of Cindy for time

5 Pullups

10 Pushups

15 Air Squats

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

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

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CrossFit East River – WOD

Gymnastics

1: Metcon (No Measure)

12m EMOM

1) 5 Strict HSPU

2) 10 Pistols, alternating

3) 30 seconds of L-Hang / Tuck / Hang pull up bars

Metcon

2: Metcon (Time)

21-15-9

Deadlifts 225/145

Box Jumps 24/20

8 minute time cap

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CrossFit East River – WOD

Weightlifting

1: Overhead Squat (5-5-5-5-5)

Metcon

2: Metcon (AMRAP – Reps)

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

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CrossFit East River – WOD

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.

Weightlifting

1: Hang Clean (5×2 – build up to a moderate weight)

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.

Metcon

2: Metcon (Time)

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.

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CrossFit East River – WOD

“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

Metcon

1: Metcon (Calories)

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

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