CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (Find 1RM)
Metcon
2: Metcon (Time)
21-15-9
Power Snatch 95/65
Ring Dips
Your workout of the day!
21-15-9
Power Snatch 95/65
Ring Dips
8 Rounds for Time:
8 Deadlifts 95/65
8 Pushups
8 Situps
8 Shoulder to overhead 95/65
8 Pull-ups
8 Air Squats
8 Power Cleans 95/65
8 Burpees
25 minute time cap
9-7-5
Muscle-ups
Snatch, 135#/95#
3 RFT
30 KB Swings 53/35
50 Double Unders
400m Run
4 Rounds of
Minute 0: 8 Burpees
Minute 1: 10 Wall Balls 20/14
Minute 3: MEx 50/35 DB Power Cleans
3 Rounds for time
10 Thrusters 95/65
10 Burpees over the bar
6 minute time cap
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.
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.
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)
12m AMRAP:
50′ Walking Lunge w/ DB overhead Left (35/20)
10 K2E
50′ Walking Lunge w/ DB overhead Right (35/20)
10 K2E
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
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