Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (Calories)

6 SETS

2:00 On / 2:00 Off

6 Power Snatch Rx (115/75) – Rx+ (165/105)

Max Calorie Row in remainder of 2:00

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

10 ROUNDS FOR TIME

14 Russian KB Swings Rx (53/35) – Rx+ (70/53)

8 Burpee Box Jump Overs (24″/20″)

2 Rope Climbs

FINISHER

EMOM x 10 MINUTES

Odd – 15 V-ups or Tuck-ups

Even – :45 Plank on Elbows

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

EXTENDED WARM-UP

5-5-5-5-5

Deadlifts

Build 30-50lbs past your workout weight

WORKOUT

FOR TIME

30-20-10

Deadlifts Rx (185/125) – Rx+(225/155)

60-40-20

Sit-ups

COOLDOWN

:30 Each Leg

Hip Flexor Lunge Stretch

Hip Flexor Lunge + Quad Stretch

Kneeling Hamstring + Calf Stretch

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

10/8 Calorie Row/Bike*

-Rest 2:00-

EMOM x 10 MINUTES

3 Hang Power Clean + 3 Hang Squat Cleans Rx (95/65)…. Rx+(135/95)

*At 60rpm, 10 cals will be complete in :50 every round

Only mark Rx/Rx+ if you completed all 20 rounds unbroken.

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CrossFit East River – WOD

Weightlifting

1: Split Jerk (Build up to a 3RM )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

50 Double Unders

12 Burpees

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CrossFit East River – WOD

Weightlifting

1: Push Press (6×3)

Build up to a challenging weight and use for all 6 sets Post only lowest weight used to WODIFY.

Metcon

2: Metcon (Time)

FOR TIME

16-14-12-10

Calorie Bike or Row

DB Press (35/25)|(25/15)

Filly Lunges with DB**

500m Row / 1/2 mile Bike after each round

**Switch arms halfway through each set

COOL DOWN

5:00 Low, Slow Recovery Flush on Any Machine

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

21-15-9

Power Snatch (75/55)|(55/45)

Pull-ups

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

OH Squats (75/55)|(55/45)

Toes to Bar

-Rest 5:00-

AMRAP x 5 MINUTES

21-15-9

Thrusters (75/55)|(55/45)

Burpee

-Rest 5:00-

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CrossFit East River – WOD

Weightlifting

1: Metcon (No Measure)

CLEAN COMPLEX

5 SETS

Above the Knee Power Clean

High Hang Squat Clean

Hang Squat Clean

*Build in weight as you go.

Metcon

2: Metcon (Time)

FOR TIME

10-8-6-4-2

Hang Squat Clean (185/125)|(115/75)

*Run 200m after every set

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CrossFit East River – WOD

Warm-up

1: Metcon (No Measure)

EXTENDED WARM-UP

Jump Rope Practice

Tabata (:20/:10)

Minute 1 – Single Unders

MInute 2 – Jumping Jacks

Minute 3 – Scissor Jumps

Minute 4 – Jogging Unders

Metcon

2: Metcon (Time)

3 SETS

2 ROUNDS FOR TIME

20/15 Calorie Bike / Row

20 DB Push Press (50/35)|(35/20)

50 Double Unders

-Rest 2:00 between sets-

*Score time for each set — Set 1, 2, 3

FINISHER

3 SETS

8/8 DB Bent Over Row

Max Rep RIng Rows

-Rest 1:30 between sets-

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CrossFit East River – WOD

Weightlifting

1: Deadlift (6×3)

Build to a Heavy triple and hold across for all 6 sets. Post only LOWEST weight used to comments.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2-4-6-8…

Deadlift (185/115)

Lateral Burpee Over Bar

V-Ups

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