CrossFit East River – WOD
Metcon
1: Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Your workout of the day!
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Every 90 seconds for 12 minutes
1 Clean + 1 Front Squat + 1 Split Jerk
—–
Start at 70% of your 1RM C/J. Attempt to add weight each round.
Post heaviest weight used.
For time:
15 1-Arm DB Thrusters – Left
9 Muscle-Ups
15 1-Arm DB Thrusters – Right
Run 600m
10 1-Arm DB Thrusters – Left
6 Muscle-Ups
10 1-Arm DB Thrusters – Right
Run 400m
5 1-Arm DB Thrusters – Left
3 Muscle-Ups
5 1-Arm DB Thrusters – Right
Run 200m
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
10m AMRAP:
10 Squat Snatches 135/95
10 Ring Dips
3 RFT
5 Strict Pull-Ups
5 HSPU
10 Goblet Squats 53/35
In teams of 3:
24m AMRAP:
Perform as many clusters, 95/65 as possible. Perform 5 burpees every minute.
Partner 1: Clusters / burpees
Partner 2: 30 wall balls
Partner 3: Rest
Partners switch each time the wall balls are completed.
4 Rounds
Spend 1 minute at each station:
a: 12 x Seated DB Press
b: 24 x weighted box stepups, alternate legs. (24/24)
c: 30 second bar hang
Pick a weight for a/b you can go unbroken but struggle with.
For time, alternate rounds with a partner, rest while they work.
Row 750m
20 burpees over rower
Row 500m
15 burpees over rower
Row 250m
10 burpees over rower
9 minute AMRAP:
12 Push Presses 135/95
12 T2B
24 Wall Balls 20/14
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
For 12 minutes:
Every 90 seconds
a) 3 x Split Jerk
b) 3 x Deadlift
Run 800m
30 KBS 53/35
30 Pullups
Run 600m
20 KBS
20 Pullups
Run 400m
10 KBS
10 Pullups
12m cap.
Add 10 seconds for each rep not completed. Run counts as one rep.
FOR QUALITY:
3 Rounds, switch every minute
a: Bent over DB Rows – 10 ea side
b: 30second hold on Rings
c: 1 minute hollow hold
3 RFT
10 DB Snatches 50/35 (5l/5r)
10 Burpee box jumps