Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

3 rounds for time of:

15 GTO

Run 400 m

Plank hold for time equal to run time

♀ 75lb. ♂ 115lb.

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CrossFit East River – WOD

Warm-up

Warm-up (No Measure)

With a partner:

15 partner sit-ups w/ wall ball

(toss to your partner as you sit up)

15 partner wall balls

2 rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

P – R – I – D – E

Grab a Partner!

28-minute AMRAP:

One partner Rows for meters while other partner completes one round of:

6 HSUP (you’re Inverted) – OR – 10 push-ups

28 DB Snatches (14 ea. arm)

29 Box Jumps (you’re Elevated)

*This year marks the 50th Anniversary of the Stonewall Uprising (June 28-29, 1969) and a half-century of LGBTQIA+ liberation.*

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CrossFit East River – WOD

Metcon

1: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

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CrossFit East River – WOD

Weightlifting

1: Clean (Establish 1RM)

Metcon

2: Metcon (Time)

3 Rounds for time:

15 Thrusters 95/65

12 Burpees

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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.

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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.

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CrossFit East River – WOD

Weightlifting

1: Clean and Jerk (2 Squat Cleans + 2 Jerks. 15m. Establish 2+2rm. )

Metcon

2: Metcon (Time)

With a partner, for time:

100 Thrusters 95/65

-5 burpees EMOM from minute 0.

-Only 1 person may work.

-Both partners do burpees.

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CrossFit East River – WOD

Weightlifting

1: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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CrossFit East River – WOD

Compare to 23APR19

Metcon

1: 30 Muscle-Ups (Time)

30 muscle-ups for time

2: Metcon (Time)

30/20 calories for time assault bike immediately after finishing.

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CrossFit East River – WOD

Weightlifting

1: Back Squat (20m to find a new 2RM)

Metcon

2: Metcon (Time)

For time:

30-20-10

Wall Balls 20/14

Kettlebell Swings 53/35

Situps w/ Abmat

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