April 15, 2019
Today's WOD
Your workout of the day!
April 15, 2019
CrossFit East River – WOD
Today is our first “work” week. There will be 9 total work weeks before we retest our benchmarks (Amanda, 1RM Clean, 5k row, 5RM C2B).
Reminder extra is now a supplemental weightlifting program. There are 3 days of extra per week. A/B/C. A days are to be done Monday or Tuesday. B days on Wednesdays or Thursdays. C Days on Fridays or Saturdays. Sundays are for rest!
Metcon
1: Metcon (Time)
3 rounds for time of:
15 power snatches
15 thrusters
1,000-m row
Men: 95 lb.
Women: 65 lb.
April 13, 2019
CrossFit East River – WOD
Strength
Opt 1: Metcon (No Measure)
Makeup a benchmark you missed earlier in the week.
-“Amanda”
-Clean 1RM
-5K Row
-5RM C2B Pull-ups
Opt 2: Metcon (AMRAP – Rounds and Reps)
Death by Back Squats @ 1.5 body weight.
Metcon
2: Metcon (AMRAP – Rounds and Reps)
8m AMRAP
20 Medicine Ball Cleans 20/14
20 Ab Mat Situps
5+ Rounds is elite.
April 12, 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.
April 10, 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.
April 9, 2019
CrossFit East River – WOD
Weightlifting
1: Clean (Establish 1RM)
Metcon
2: Metcon (Time)
3 Rounds for time:
15 Thrusters 95/65
12 Burpees
April 8, 2019
CrossFit East River – WOD
Metcon
1: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
April 6, 2019
CrossFit East River – WOD
Metcon
1: Hang Clean (5×2 Light to moderate )
Weightlifting
2: Metcon (Time)
12m EMOM for total reps
1) Front Squats 135/95
2) Row for Calories
3) Rest
April 5, 2019
CrossFit East River – WOD
Metcon
1: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
April 3, 2019
CrossFit East River – WOD
Metcon
1: Metcon (Time)
50 Double-Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub: Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)
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