Today's WOD

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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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 snatches

3 muscle-ups

Men: 95 lb.

Women: 65 lb.

Scroll for scaling options.

Post rounds completed to comments.

Compare to 050130.

Scaling

Each round of this AMRAP should be fast, allowing you to complete many rounds in 20 minutes. Snatch a weight that allows you to complete all 5 reps unbroken. Pick a muscle-up modification that works both a pull and a push.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

1 muscle-up

Men: 75 lb.

Women: 55 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

5 snatches

5 jumping pull-ups

5 knee push-ups

Men: 45 lb.

Women: 35 lb.

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CrossFit East River – WOD

Cigarette companies don’t sponsor the Olympics. Why does Coca-Cola?” The Guardian. https://amp.theguardian.com/commentisfree/2018/feb/10/coca-cola-mcdonalds-sponsor-olympics

DB Hang Squat Cleans
https://youtu.be/loJGqTGkXEo

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

4 minutes AMRAP. 4 minutes off.

6 DB Hang Squat Cleans 2×50/35

9 HSPU

12 Burpees over the bar

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

3 rounds for time of:

800-meter run / 1-k Row / 2,400m Bike

25 toes-to-bars

25 deadlifts

Men: 225 lb.

Women: 155 lb.

Scroll for scaling options.

Post time to comments.

Related:

• CrossFit WOD 180213 Tips With Rory McKernan

• The Kipping Toes-To-Bar

• The Deadlift

Scaling

This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.

Intermediate Option

3 rounds for time of:

800-meter run

15 toes-to-bars

15 deadlifts

Men: 185 lb.

Women: 125 lb.

Beginner Option

3 rounds for time of:

400-meter run

20 sit-ups

15 deadlifts

Men: 95 lb.

Women: 65 lb.

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CrossFit East River – WOD

Weightlifting

1: Push Press (5 Reps every 2 min for 14 min )

Post heaviest 5 rep to comments

Metcon

2: Metcon (AMRAP – Reps)

15m EMOM

1) 15/12 calories on rower/bike

2) 15 Wall Balls 20/14

3) Lateral burpees over rower for reps

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