Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

CFG Team Series Event 8:

For time:

Partner 1 completes:

1,000-m row

50 thrusters

30 chest-to-bar pull-ups

Then, Partner 2 completes:

1,000-m row

50 thrusters

30 chest-to-bar pull-ups

Men use 45-lb. barbell

Women use 35-lb. barbell

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CrossFit East River – WOD

Weightlifting

1: Split Jerk (7×1 – Work up to challenging weight )

Metcon

2: Metcon (AMRAP – Reps)

CFG Team Series Event 5:

Complete as many reps as possible in 10 minutes of:

3 synchronized burpee box jump-overs

3 synchronized deadlifts

6 synchronized burpee box jump-overs

6 synchronized deadlifts

9 synchronized burpee box jump-overs

9 synchronized deadlifts

Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift

Women use a 20-in. box, 155-lb. deadlift

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CrossFit East River – WOD

Weightlifting

1: Deadlift

Deficit Deadlifts on a 45lb plate.

5 reps every 90 seconds for 9 minutes. Post lightest weight used to comments.

Metcon

2: Metcon (Time)

5 rounds for time:

10 Wall Balls 20/14

10 HR Pushups

10 Push Press 75/55

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CrossFit East River – WOD

Weightlifting

1: Muscle Snatch (3×2 AHAP from power position)

Use one challenging weight across all three sets

2: Hang Snatch (5×1 AHAP. Set a PR )

3: Metcon (Weight)

EMOM 14

odd) 2 hang cleans from power @ 70% of clean

even) 5 push presses from rack – AHAP

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CrossFit East River – WOD

Weightlifting

1: Back Squat (E 90s for 12min. 2 reps tempo: 3-3-x-3)

Metcon

2: Metcon (Time)

Team Series Event 2:

For time:

120 double-unders, each, relay

120 chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 double-unders, each, relay

Men use 95-lb. barbell

Women use 65-lb. barbell

Cap: 15 minutes

Tiebreak: None

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CrossFit East River – WOD

Weightlifting

1: Metcon (AMRAP – Rounds and Reps)

Death by push press

155/95

Metcon

2: Metcon (Time)

Team Series Event 3

For time:

50 synchronized wall-ball shots

30 cleans, 135 / 95 lb.

50 synchronized wall-ball shots

20 cleans, 185 / 135 lb.

50 synchronized wall-ball shots

10 cleans, 225 / 155 lb.

Men throw a 20-lb. ball to 10-ft. target

Women throw a 14-lb. ball to 9-ft. target

12 minute time cap

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CrossFit East River – WOD

Weightlifting

1: Hang Clean (5×3 – hang clean from power position)

score lightest weight used in the 5 sets

2: Split Jerk (4×2 – from rack)

score lightest weight used in the 4 sets

Metcon

3: Metcon (Time)

CFG Team Series 2017 Event 1

With a partner

9-15-21 reps for time of:

Synchronized thrusters

Synchronized bar-facing burpees

Men use 95-lb. barbell

Women use 65-lb. barbell

Time cap: 15 min

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

21-15-9

Medball Situps 20/14

DB Snatches 50/35

T2B

Gymnastics

2: Metcon (No Measure)

Every minute for 5 minutes

Max L-Sit Hang

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CrossFit East River – WOD

Weightlifting

1: Hang Clean (7×1 – go heavy – from power position )

2: Metcon (Weight)

Every 2 minutes for 16 minutes

odd: 7x Back Squats (AHAP)

even: 2x clean deadlifts w/ 1s pause at hang/power @120% clean

Post weight used for 3rd lightest set of back squats.

Example:

105-125-135-155-185-185-185-185. Post 135.

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CrossFit East River – WOD

Weightlifting

1: Muscle Snatch (3×5 AHAP from power position )

2: Snatch (4×2 AHAP from power position (full squat) )

Metcon

3: Metcon (AMRAP – Rounds and Reps)

Death by burpee chest to bar pull ups

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