March 15, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×5 @ 80% )
Metcon
2: Metcon (Time)
For time:
30 HSPU
30 K2E
50 Calories on Rower
100 Double Unders
Today's WOD
Your workout of the day!
March 14, 2017
CrossFit East River – WOD
Metcon
Metcon (Time)
In teams of 2, follow-the-leader style:
2,000 meter row
100 Russian KBS 53/35
100 one-arm KB push press(25 ea/arm)
100 sit-ups
100 wall balls
2,000 meter row
You must split the work evenly. You can start working at the same time on the same movement ONLY if athletes are through the chipper up to that point.
March 13, 2017
CrossFit East River – WOD
Weightlifting
1: Metcon (No Measure)
Every 2 minutes for 10 minutes do:
1 Hang Power Clean
1 Hang Clean
1 Front Squat
1a: Hang Power Clean (post weight used in complex)
1b: Hang Clean (post weight used in complex)
Metcon
2: Metcon (AMRAP – Reps)
Tabata IRON, for reps:
8 Rounds of 45# GTO
Rest 1 minute
8 Rounds of DB Thrusters 50/35, alternate L/R each round
Rest 1 minute
8 Rounds of KB Snatches 53/35, alternate L/R each round
Rest 1 minute
8 Rounds of Goblet Squats 53/35
March 11, 2017
CrossFit East River – WOD
Metcon
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.
March 10, 2017
CrossFit East River – WOD
Warm-up
1: Warm-up (No Measure)
Bring Sally-Up – OVH PVC Pipe Style!
Metcon
2: Tall Snatch (Work up to a 2RM )
Metcon
3: Metcon (Time)
3 Rounds for quality
20 Burpees to a plate
15 V-ups – from hollow body
10 Single arm DB Thrusters 50/35
March 8, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (4×3 @ 75% )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
Complete WOD @ 80% effort
10 minutes:
10 Pushups
10 KB Swings 53/35
30 Double Unders
March 7, 2017
CrossFit East River – WOD
Metcon
1: Metcon (AMRAP – Rounds and Reps)
8 Rounds. of 2 min on / 2 min off
AMRAP:
5 Deadlifts 185/115
5 Squat Cleans
5 Push Jerks
Restart from the beginning each round
March 6, 2017
CrossFit East River – WOD
Weightlifting
1: Overhead Squat (3-3-3-3-3)
Metcon
2: Metcon (Time)
For time:
Row 500m/Run 400m
30 Thrusters 75/55
30 Burpees
20 Thrusters
20 Burpeees
10 Thrusters
10 Burpees
Row 500m/Run 400m
March 4, 2017
CrossFit East River – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
135-lb. power cleans, 10 reps
20 push-ups
Women, use 95#
March 3, 2017
CrossFit East River – WOD
Warm-up
Skill
Bar Muscle-ups (Work on the skill!)
Metcon
3: Metcon (Time)
3 Rounds for Quality!
10 kipping tucks or knees-to-elbows
10 power cleans (empty bar or LIGHT DB if doing the Open)
10 kipping tucks or knees-to-elbows
10 walking lunges (no weight or LIGHT DB if doing the Open)
Rest 3 minutes in between rounds
1: Metcon (No Measure)
Mobility medley tailored to 17.2! Spend at least 10 minutes getting supple.
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym