Today's WOD

Your workout of the day!

CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

30 Power Cleans 75/55

30 Pushups

30 Power Snatches 75/55

30 HSPUs

30 Front Squats 75/55

30 K2E

30 Overhead Squats 75/55

30 T2B

30 Burpees

CrossFit East River – WOD

Weightlifting

1: Split Jerk (6×2 @ 80% – from floor )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

7 Overhead Squats 95/65

300m row

CrossFit East River – WOD

Weightlifting

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

Metcon

2: Metcon (Time)

3 rounds for time:

12 HSPU

20 Wall Balls 20/14

400m run

CrossFit East River – WOD

Weightlifting

1: Tall Snatch (8×1 -go heavy )

https://youtu.be/rWo1wbn7LIs

2: Metcon (No Measure)

EMOM 14

odd) 2 tall cleans @ 70% of clean

even) 5 presses from rack – AHAP

CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Emily”

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes

Post time to comments.
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

https://www.crossfit.com/workout/2017/09/10

BARBELL TECH MINI 1 – D4

September 9, 2017

CrossFit East River – WOD

Metcon

1: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Barbell Tech Mini 1 – D3

September 8, 2017

CrossFit East River – WOD

Weightlifting

1: Tall Clean (10 x (1+2 split jerks) – go heavier than Wed. )

https://youtu.be/qQhCDDn0vJI
-Pick a weight heavier than you used on Wednesday for tall cleans.

-Perform 1 tall clean then 2 split jerks. The split jerks should feel very light.

2: Split Jerk (3×1 – from rack – go heavy )

Metcon

3: Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

3 Wall Walks – PERFECT TECHNIQUE

6 KB Snatches Left 53/35

6 KB Snatches Right 53/35

Barbell Tech Mini 1 – D2

September 6, 2017

CrossFit East River – WOD

Weightlifting

1: Tall Clean (8×2 – pick a moderate weight / no misses )

https://youtu.be/qQhCDDn0vJI

2a: Front Squat (5×3 – 1s pause at bottom to build position – heavy)

2b: Snatch Grip Deadlift (5×2 @ 110% of Snatch. Pause 1s @ hang/power)

Barbell Tech Mini 1 – D1

September 5, 2017

CrossFit East River – WOD

Weightlifting

1: Tall Snatch (10 x 2 – pick a moderate weight / no misses )

https://youtu.be/rWo1wbn7LIs

Metcon

2: Metcon (Time)

21-15-9

Box Jumps 30 / 24

Med Ball Situps 20/14

Saturday 2SEP17

September 2, 2017

CrossFit East River – WOD

Weightlifting

1: Back Squat (7 reps every 2M for 14m add weight. )

Metcon

2: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups