CrossFit East River – WOD
Strength
1: Shoulder Press (5×5)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
15m AMRAP
15/12 Calorie Row
10 Right Kettlebell Thrusters 35/26
20 Box Jumps 24/20
10 Left Kettlebell Thrusters
Your workout of the day!
15m AMRAP
15/12 Calorie Row
10 Right Kettlebell Thrusters 35/26
20 Box Jumps 24/20
10 Left Kettlebell Thrusters
LIKE THE SONG!
1 – Wall Climb
2 – Deadlifts 95/65
3 – Burpees
4 – Push-ups
5 – Shoulder to overhead
6 – Burpees over the bar
7 – Pull-ups
8 – Power Cleans
9 – Wall Balls 20/14
10 – Jumping Lunges
11 – T2B
12 – Front Squats
Rx+ = HSPU, 135/95, C2B
STRENGTH
SNATCH COMPLEX
Hang Power Snatch
High Hang Snatch
Above the Knee Snatch
*Spend 15:00 building to quality set
FOR TIME
30 Power Snatches (95/65)
40 Box Jump Overs (24″/20″)
20 Power Snatch
60 Box Jump Overs
10 Power Snatch
80 Box Jump Overs
*Teams of 2. Workout must be completed in order but reps can be shared in any way between partners.
SKILL/PRACTICE
Spend 5:00 Discussing and Setting up
2 Gymnastic Goat Movements
Then…
EMOM x 10 MINUTES
Min 1 – Goat Movement #1
Min 2 – Goat Movement #2
Examples of GOAT movements include: HSPUS/Pistols/Stringing T2B/Strict Pullups/Butterfly Pullups/etc
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
4 Rounds
4 Minute AMRAP:
15 Kettlebell Swing (35/26) | (53/35)
15 Burpees to a 45lb plate
15 Knees to 90* | T2B
-Rest 1:00-
FINISHER
3 SETS
10 DB Chest Press
10 DB Chest Fly’s
10 DB Pull-Overs
10 DB Close Grip Chest Press
-Rest as Needed-
*Use 1 Weight and do all 40 reps unbroken.
5-3-1-1-1
*5 moderate
*3 moderate-heavy
*1s build to heavy
20m AMRAP
18/14 Calorie Row
15 DB Hang Cleans (35/20) | (50/35)
10 Hand Release Pushups | Handstand Pushups
5-3-1-1-1
*5 moderate
*3 moderate-heavy
*1s build to heavy
EMOM x 10 MINUTES
MIn 1 – 8 Burpee Box Jump Over (24/20)
Min 2 – 16 Wall Balls (20/14)
Score is total rounds complete.
40-30-20-10
DB Hang Clean + STO 50/35 (open style)
Wall Balls 20/14
Perform 3 Squat Snatches (115/65) after each set of DB Hang Clean/Wall Balls.
WORKOUT
2 SETS
50/40 Calorie Bike / Row
-Rest 3:00-
3 Rounds
15 Strict Press (75/55)|(55/45)
15 T2B
-Rest 3:00 between sets-
10:00 Rope Climb Review (attempt leg less rope climb, attempt legless L-sit rope climb)
2 Rounds for time:
50 Double Unders
25 Situps with Medicine Ball 20/14
25 Burpees to a 45″ plate
5 Rope Climbs