Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 Rounds:

4 minute AMRAP

30/26 calories on rower or bike

20 pullups

10 front squats 135/95 from the floor

Rest 2 minutes between rounds

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CrossFit East River – WOD

Weightlifting

1: Turkish Get Up (Set a 2RM (2 reps one side, then 2 on the other))

Weight must be equal both sides.

Metcon

2: Metcon (Time)

5 Rounds for time:

30 squats

15 knees-to-elbows

15 ring push-ups

20 minute time cap

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

7 MINUTE CHIPPER

In 7 minutes, complete as many rounds and reps of:

30 Deadlifts

60 Wall Balls

90 Double Under/Singles (See Scaling)

Then with the remaining time, AMRAP of:

Bar Muscle Ups/Pull Ups/Ring Rows (See Scaling)

This chipper tests your strength, your lungs, and your gymnastic skills. The harder you push through the chipper, the longer you have to rack up reps during the cherry.

Level 3 Masters + Athletes will perform Chest to Bar Pull Ups rather than Bar Muscle Ups.

See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

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CrossFit East River – WOD

Weightlifting

1: Metcon (AMRAP – Rounds and Reps)

Death by pause front squats.

1s pause. 115/75. Rx+ 155/105

Metcon

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 Rounds

20/18 Calories on rower

15 KB Swings 53/35

10 HSPU

1: Metcon (Time)

5 Rounds

20/18 Calories on rower

15 KB Swings 53/35

10 HSPU

1: Metcon (Time)

5 Rounds

20/18 Calories on rower

15 KB Swings 53/35

10 HSPU

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CrossFit East River – WOD

Weightlifting

1: Hang Snatch (Build up to a 3RM – unbroken)

Metcon

2: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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CrossFit East River – WOD

Metcon

1: East Village 8s (AMRAP – Rounds and Reps)

8 minute AMRAP:

8 Thrusters – Bar

32 Single Unders

Rest 8 minutes

8 minute AMRAP:

8 Overhead Squats 75/55

8 Box Jumps 24/20

Rest 8 minutes

8 minute AMRAP:

8 Deadlifts 125/85

8 Burpees

————————–

Rx+:

Thrusters 95/65

16 Double Unders

–

Overhead Squats 115/75

Burpee Box Jumps 24/20

–

Deadlifts 205/125

Burpees over the bar

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

5 MINUTE AMRAP

In 5 minutes, complete as many rounds and reps of:

Rx+ (Level 3) Squat Snatches

Rx (Level 2) Ground to Overhead

(Level 1) Ground to Overhead

See screenshot for weights

This singlet is all about testing your Olympic lifting skills and your work capacity. Start by standing next to a preloaded barbell. At 3, 2, 1, Go, pick up the barbell and complete as many rounds and reps in the 5-minute time allowance.

See scaling requirements for each level and division listed below. Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Masters+ Athletes at Level 3 may perform Power Snatches.

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CrossFit East River – WOD

• CrossFit WOD 180119 Tips With Tia-Clair Toomey
https://journal.crossfit.com/article/cfj-crossfit-wod-180119

• The Dumbbell Power Snatch
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2

Weightlifting

1: Clean (Perform 2 squat cleans every 2m for 12 m)

Post lightest weight used to comments

Metcon

2: Metcon (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Scroll to see scaling options.

Post time to comments.

Scaling

Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero.

Scaled Option (Ages 16-54)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell

Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell

Women: 10-lb. dumbbell

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CrossFit East River – WOD

“Government-Approved Workouts? The Fight Against Fitness Licensing.
” ReasonTV.

https://www.youtube.com/watch?v=1lFwAp8f5kU

Metcon

1: Metcon (Time)

For time:

1 mile run

30 thrusters 75/55

30 T2B

800m run

20 thrusters

20 T2B

400m run

10 thrusters

10 T2B

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