Today's WOD

CrossFit East River – WOD

Weightlifting

1: Deadlift (4×5, post lightest weight used across all sets)

Metcon

2: Metcon (Time)

2 Rounds:

50 Double Unders

40 KB Swings 53/35

30 Wall Balls 20/14

20 Clapping Pushups

10 Wall Walks

15m time cap

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CrossFit East River – WOD

Metcon

1: Metcon (No Measure)

12m EMOM:

1) 2 TGU each side with light/moderate KB

2) 5 Pause Goblet Squats w/ same or heavier KB

3) 30s hold plank/l-hang/l-sit

2: Metcon (Time)

For time:

750m Row

Then:

3 Rounds:

10 Overhead Squats 75/55 | 95/65

10 MB Sit-Ups | C2B Pull-Ups

Then:

750m Row

Rx is for athletes doing the Open, the goal is an active flush day not a max effort workout.

Rx+ is for athletes not doing the Open looking for a hard day.

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CrossFit East River – WOD

Metcon

1: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2: Metcon (No Measure)

CORE FINISHER

3 SETS

20 Strict Hanging Knee Raises

40 KB Flutter Kicks*

*Hold KB above chest and keep body in hollow position

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CrossFit East River – WOD

Weightlifting

1: Tuesday Snatchplex

ON A 15:00 RUNNING CLOCK

Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch

Metcon

2: Metcon (AMRAP – Reps)

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch…

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS…

Min 1 – Row for Cals

Min 2 – HSPU | 2.5″ Deficit

Min 3 – Box Jump 24/20 | 30/24

Min 4 – 2xDB Hang Power Clean 35/20 | 50/35

-Rest 1:00 b/t Rounds-

COOL DOWN

8:00 of Foam Rolling

Suggested Focus:

4:00 Upper Back / Shoulders

4:00 Quads / IT Band

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CrossFit East River – WOD

Strength

1: Back Squat (3 x 7 build up to a 7RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

13m AMRAP

13 KB Swings 53/35 American

13 Burpee Pullups

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

Shoulder Mobility

Bar Muscle Up / Kipping Pull Up Prep

Metcon

2: Metcon (Time)

3 Rounds:

12 Thrusters 75/55 | 95/65

12 V-Ups | C2B Pull Ups

400m Run

Rx is for athletes doing the Open, the goal is an active flush day not a max effort workout.

Rx+ is for athletes not doing the Open looking for a hard day.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

75 Double Unders

10 DB Thrusters, single arm, alternate half way (50/30)|(35/20)

8 Box Jump Overs(24/20)

-Rest 1:00-

AMRAP 6 x MINUTES

50 Double Unders

8 DB Thrusters (50/30)|(35/20)

6 Box Jump Overs (24/20)

-Rest 1:00-

AMRAP 4 x MINUTES

25 Double Unders

6 DB Thrusters (50/30)|(35/20)

4 Box Jump Overs (24/20)

FINISHER

UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

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CrossFit East River – WOD

Weightlifting

1: Clean (Build to a heavy 3RM squat clean)

Metcon

2: Metcon (Time)

10 ROUNDS FOR TIME

6 Lateral Burpees Over Bar

2 Deadlift 275/165 | 315/185

12/10 Cal Rower | 15/12 Bike

20:00 Cap

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

8 Front Squats 95/65 | 155/105

8 Push Jerks

8 Pullups | 8 Strict C2B

CORE FINISHER

100 Hollow Rocks

*Every 10 Reps, :30 Plank Hold

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