CrossFit East River – WOD
Weightlifting
1: Snatch (7×1 as heavy as perfect technique allows)
Metcon
2: 20JUN17 (Time)
5 Rounds for time:
Row 300m
20 KBS 53/35
10 Burpees to a 45lb plate
Your workout of the day!
5 Rounds for time:
Row 300m
20 KBS 53/35
10 Burpees to a 45lb plate
21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups
12m AMRAP
5 Pullups
10 Pushups
15 Air Squats
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
7 Rounds
10 Burpee Box Jumps 24/20
15 Thrusters 45/35
200m Run
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