Today's WOD

CrossFit East River – WOD

Weightlifting

1: Clean and Jerk (5 x (2 Cleans + 1 Jerk) @ 80% 1RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

7m EMOM

7 HSPU

14 Box Jumps 24/20

21 KB Swings 53/35

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

8m EMOM

3 Hang Power Cleans

Score is weight used for all 8 rounds. If you add weight average weight across all sets.

Metcon

2: Metcon (AMRAP – Reps)

10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of kettlebell thrusters

Rest 30 seconds

Men use 2 x 35lb

Women use 2 x 28lb

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

5 Rounds

5 Split Jerks 185/115

15 T2B

300m Row

Rest 3 Minutes

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 Seconds for 9 minutes

1 Snatch + 1 Overhead Squat

Metcon

1: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

100′ Walking Lunges

50 Double Unders

25 Wall Balls 20/14

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CrossFit East River – WOD

Metcon

Metcon (Time)

In teams of 3, complete:

175 power snatches 75/55

25 wall climbs

115 thrusters

*One athlete works at a time

*Work does not have to be split evenly

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CrossFit East River – WOD

Gymnastics

1: Muscle-ups (Skill)

Metcon

2: Metcon (Time)

For Time

9 Muscle Ups

3 Squat Cleans 185/115

Run 400m

6 Muscle Ups

6 Squat Cleans 185/115

Run 400m

3 Muscle Ups

9 Squat Cleans 185/115

Run 400m

18 minute cap

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

For time:

21 Deadlifts 225/150

21 Box Jumps 24/20

Rest 3 minutes

15 Deadlifts

15 Box Jumps 24/20

Rest 2 minutes

9 Deadlifts

9 Box Jumps 24/20

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CrossFit East River – WOD

Metcon

1: Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Every 90 Seconds for 9 minutes

1 Clean + 1 Front Squat

Metcon

2: Metcon (Time)

150 Burpees for time.

15 minute time cap.

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

8 minutes to complete:

750m row

185/115 deadlifts, max reps

Then, 10 minutes to complete:

750m row

185/115 power cleans, max reps

Then, 12 minutes to complete:

750m row

75/55. overhead squats, max reps

Do not rest between rounds. Post row/run times and reps completed for each exercise to comments.

————–

Rx+ (*you must do the prescribed weights with the run, otherwise do regular Rx*)

————–

8 minutes to complete:

1-mile run

315/225 deadlifts, max reps

Then, 10 minutes to complete:

1-mile run

225/145 power cleans, max reps

Then, 12 minutes to complete:

1-mile run

135/95 overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

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