July 31, 2017
CrossFit East River – WOD
Weightlifting
1: Back Squat (Find a 5RM)
Metcon
2: Metcon (Time)
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
Today's WOD
Your workout of the day!
July 29, 2017
CrossFit East River – WOD
Weightlifting
1: Power Clean + Push Jerk (Find a 2RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP
5 Pullups
10 Pushups
15 Air Squats
July 28, 2017
CrossFit East River – WOD
Weightlifting
1a: Shoulder Press (4×10, Seated with DBs )
1b: Renegade Row (4×10 (Row L + Row R + Push up = 1) )
1c: Strict Toes-To-Bar (4x Max Reps)
Metcon
2: Horsin Around (Time)
With a partner:
6 Rounds total (3 rounds each):
300m Row
20 KB Swings 70/53
10 Burpees over the Rower
-1 person works at a time
July 26, 2017
CrossFit East River – WOD
Weightlifting
1: Shoulder Press (Establish a 2RM)
Metcon
2: Metcon (Time)
7 Rounds
10 Burpee Box Jumps 24/20
15 Thrusters 45/35
200m Run
July 25, 2017
CrossFit East River – WOD
Weightlifting
1: Clean and Jerk (Find 1RM)
Metcon
2: Metcon (Time)
21-15-9
Power Snatch 95/65
Ring Dips
July 24, 2017
CrossFit East River – WOD
Weightlifting
1: Front Squat (Find 2RM)
Metcon
2: Metcon (Time)
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
July 22, 2017
CrossFit East River – WOD
Metcon
1: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
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
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