June 23, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ Monday’s Weight. Max reps on 4th set. )
Metcon
2: Metcon (Time)
5 Rounds for time.
20 Wall Balls 20/14
10 Pull-ups
Rest 1 minute
Today's WOD
Your workout of the day!
June 21, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
12m EMOM
a: RDL 10 Reps (pick your weight!)
b: DB Strict Press 8-15 reps
Metcon
2: Metcon (AMRAP – Reps)
5x 3 minute rounds.
Minute 1: 200m Run
Minute 2: 10 Overhead Squats 95/65
Minute 3: MEx Double Unders
Score is total dubs.
If you don’t make the run or OH squats, score is zero for double unders, take a rest round.
June 20, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (7×1 @ as heavy as perfect technique allows )
Metcon
2: Metcon (Time)
5 Rounds for time:
Row 300m
20 KBS 53/35
10 Burpees to a 45lb plate
June 19, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 10-20lbs heavier than last Monday )
Metcon
2: Metcon (Time)
9-15-21
Burpees over the bar
Ground to overhead 135/95
June 17, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (Weight)
Every 90 seconds for 12 minutes
1 Power Snatch
1 Overhead Squat
1 Hang Snatch
Metcon
1: Metcon (Time)
5 Rounds for time:
20/15 Calories on Rower
50′ Overhead Walking Lunge w/ 1 DB – Right 50/35
10 Pull-ups
50′ Overhead Walking Lunge w/ 1 DB – Left 50/35
25 minute cap.
June 16, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (5×3 @ 90%)
Metcon
2: Metcon (AMRAP – Reps)
For total reps
4 Tabatta Rounds Of
Power Snatches 95/65
Rest 1 minute
4 Tabatta Rounds of Alternating Pistols
Rest 1 minute
4 Tabatta Rounds of
Overhead Squats 95/65
Rest 1 minute
4 Tabatta Rounds of
V-ups from hollow body
(12m total work)
June 14, 2017
CrossFit East River, CrossFit East River – WOD
Weightlifting
1: Push Press (Death by Push Press 155/115)
Metcon
2: Metcon (Time)
For time:
40 Wall Balls 20/14
40 KB Swings 53/35
40 Box Jumps 24/20
40 K2E
40 Goblet Squats 53/35
June 13, 2017
CrossFit East River – WOD
Weightlifting
1: Hang Snatch (5×2 @ 75% – Fast and Snappy! )
Metcon
2: Metcon (Time)
3 RFT
10 Push Press 135/95
10 Burpees over the bar
10 Power Cleans
Rest 2 minutes
June 12, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 80% (no sticking points))
Metcon
2: Metcon (Time)
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
June 10, 2017
CrossFit East River – WOD
Metcon
1: Pat (Time)
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.
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