November 20, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (10-10-10)
Metcon
1: 2k Row (Time)
Max Effort 2k Row
Make 1 attempt at a ME 2k row
Today's WOD
Your workout of the day!
November 18, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time with a partner
8 rounds total:
5 GTO 135/95
10 Back Squats 135/95
250m row
-one partner works at a time
-alternating rounds
November 17, 2017
CrossFit East River – WOD
Metcon
1: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
November 15, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75/55
50 box dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75/55
75 sit-ups
5 rope climbs, 15-ft. rope
November 14, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP of:
5 box jumps 30/24
3 squat cleans 225/145
November 13, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9-6-3
HSPU
Kettlebell Swings 53/35
Perform 2 burpees every minute starting at 0.
November 12, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Reps)
3 Rounds of:
1 minute AMRAP on each of the following movements:
1) Chin ups
2) Ground to overhead 95/65
3) Burpee box jumps 24/20
4) Wall walks
5) Front Squats 95/65
6) Rest
November 11, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch (Find 1RM or work full lift technique )
Metcon
2: Metcon (AMRAP – Reps)
4 Rounds
3 minutes on / 3 minutes off
15 Thrusters 115/75
15 Burpees over bar
Max Effort Double Unders
The following two weeks after the barbell cycle ending will be “.com” syle CrossFit progamming. Today’s metcon is a taste of interval style workouts to follow afterward.
November 10, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean (Find a 1RM or work on technique )
Metcon
2: Metcon (AMRAP – Reps)
The WOD – Armistice
11 minute AMRAP (As Many Repetitions As Possible)
11- Power Cleans
11- Burpees Over the Bar
19- Deadlifts
18- Pull-Ups
RX-135/95
The 1130am will be a special WOD with Team RWB
Learn more about the workout here: https://www.teamrwb.org/get-involved/wodforwarriors
November 8, 2017
CrossFit East River – WOD
Weightlifting
1: Clean (See comments for rep scheme )
opt1) 1RM (pick if you’ve been consistently coming throughout the barbell cycle)
opt2) 7×1 @ light weight (pick if you’re still developing confidence and technique)
Metcon
2: Metcon (AMRAP – Reps)
Tabata alternating DB snatches 50/35
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows (rx is as horizontal as possible)
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments.
https://www.youtube.com/watch?v=xhlReCpAE9k
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