July 22, 2017
CrossFit East River – WOD
Metcon
1: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Today's WOD
Your workout of the day!
July 21, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×2 @ previous Monday’s weight. Last set max reps.)
Metcon
2: Metcon (Time)
3 RFT
30 KB Swings 53/35
50 Double Unders
400m Run
July 19, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean (Find a 5RM)
Metcon
2: Metcon (AMRAP – Reps)
4 Rounds of
Minute 0: 8 Burpees
Minute 1: 10 Wall Balls 20/14
Minute 3: MEx 50/35 DB Power Cleans
July 18, 2017
CrossFit East River – WOD
Weightlifting
Snatch
Metcon
2: Metcon (Time)
3 Rounds for time
10 Thrusters 95/65
10 Burpees over the bar
6 minute time cap
July 17, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (5×2 w/ 1s pause at bottom, find heavy double)
Metcon
2: Metcon (Time)
16 Rounds with a partner:
200m Row
14 Push-ups
7 Pull-ups
-One partner rests, while the other completes the full round. Each partner does 8 rounds.
July 15, 2017
CrossFit East River – WOD
Metcon
1: CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
July 14, 2017
CrossFit East River – WOD
Gymnastics
1: Metcon (No Measure)
5 Rounds:
20 Shoulder taps w/ nose to wall
10 Pistols
Rx+ and Comp Team –
8-10 HSPU (kipping)
10 weighted pistols (use only KBs)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP:
50′ Walking Lunge w/ DB overhead Left (35/20)
10 K2E
50′ Walking Lunge w/ DB overhead Right (35/20)
10 K2E
July 12, 2017
CrossFit East River – WOD
Metcon
1: Metcon (Time)
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
Post time to comments.
July 11, 2017
CrossFit East River – WOD
Weightlifting
1: Snatch Balance (5×2 w/ 2s pause @ bottom. 65-75% of 1RM)
Gymnastics
2: Metcon (AMRAP – Reps)
For total reps
4 Rounds of
1 set of unbroken C2B pullups
Rest 1 minute
1 set of unbroken strict ring dips
Rest 1 minute
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