Today's WOD

CrossFit East River – WOD

Front Squat (E 2:30 x 6 sets
8-6-5-4-3-3
50-60-70-80-85-(85-90))

– We are building heavy today in the front squats.

– The final set will be tough but we don’t want to reach failure. Keep 1 Rep in Reserve (RIR)

– If someone hasn’t been through these progressions lower the % by about 5%.

Goblet of Fire Redux (Time)

21-15-9 – Cap 10

Goblet FR Lunges (L + R = 1)

Box Jumps – step down

s: 35/26

x: 53/35

+: 70/53
Athletes must hold the weight in the front goblet position.

– With this lower body density workout, the legs will get heavy. Athletes should look to move smooth and look to break up the lunges in the first sets to preserve the ability to move smoothly oh the box jumps.

– Athletes can step-up the box jumps.

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CrossFit East River – WOD

Split-up and Get Back Together Again (AMRAP – Reps) (AMRAP – Reps)

Three 5min AMRAPS – 2m Rest

A1) In 5min Sync Reps

400m Run

20 MB Sit-ups – Sync

Max WB – Sync

–Rest 2min–

A2 In 5min Split reps

40/32 Row cals – split

20 Single Arm Devil’s Press – split (50/35)

Max Rope Climbs – split

–Rest 2mins–

A3 in 5min Sync

400m Run

20 DB Snatches – Sync (50/35)

Max Burpee Pull-ups – Sync

Score is total of the Max reps portion.

Intent – Longer Partner AMRAP

– The first and last AMRAP should be completed in unison. Partners will need to communicate their breaks and rep schemes.

– The second AMRAP partners are splitting the work but still going in order in a you go – I go fashion.

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CrossFit East River – WOD

“Hufflepuff” (AMRAP – Rounds and Reps)

AMRAP 20

Run 400 meters

12 Russian Kettlebell Swings

12 Burpee Box Jump-Overs

–Rest for 1 minute–

s: 35/26

x: 53/35

+: 70/53

Finsiher – Bis and ABs (No Measure)

4 Rounds

15 BB Curls

20 Russian Twists

20 Bicycles

20 Body Saw

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CrossFit East River – WOD

Skills – 30 for :30 (Checkmark)

EMOM for 30m (:30s work / :30s rest)

1) DU / CC Practice

2) Strict Pull-ups – can weight

3) HSPU / KB/DB Strict Press

4) Row / Bike / Run choice – (Full Minute)

5) Hollow Hold
– A good day to work on skills.

– Athletes should pick a rope version they are working on and a HSPU variation they wish to get stronger at.

Row: 250/200

Run: 200

Bike: 12/9

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CrossFit East River – WOD

Hang Clean (8m EMOM: 1 Hang Squat Clean

mins 1-4 : 1 rep @ 60-75% Building
mins 5-8: 1 rep @ 78-85%
–Rest 1 min–

Then
5 reps @ 8-85%
(cap at 3mins to complete))

– Building to heavier than 2 weeks ago (9/6)

– The first 9 minutes are singles.

– The last round is 5 Hang Squat cleans @ 85%. Break as needed.

– No measure?- Athletes should find a challenging but repeatable weight.

Metcon (Time)

A1) In 4min

3 Rounds

8 Deadlifts (225/150)

8 Burpee over Bar

— Rest 2 min —

A2) In 4min

Max Cals in 4min

— Rest 2 min–
Intent – Deadlift endurance under fatigue then aerobic conditioning.

– The Deadlift should be a weight athletes can go unbroken even after performing 8 burpees.

– Athletes should look to complete the first portion in an EMOM format for extra rest.

– Athletes need to share some can start on the Row first.

Cals for Row (Calories)

A2 – Cals

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CrossFit East River – WOD

Bench Press (E2:30 x 12min (5 sets) – 4RM
5-3-4-4-4+
%: 55-65-75-80-85+)

– Build across to a heavy 4 today pushing 85%.

– The last set + is an AMRAP for as many reps as possible aiming for 4-7.

Goblet of Fire (Time)

24-22-20-16-12-8-4 – (Cap 10)

Hand-Release Push-ups

Jump Lunges

V-ups
– The goal for today is to push the pace from the beginning and try to hold on for large sets for nearly unbroken sets throughout.

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CrossFit East River – WOD

Overhead Squat (E 2:30 x 12m – (5 sets) – 3RM
5-4-3-3-3)

– We are building heavier on the OHS this week.

– The bar can come out of the rack.

– For those not ready for OHS perform Front squats.

Rounds of Applause (AMRAP – Rounds and Reps)

AMRAP 8m – ascending by 2s

2 P. Snatch

4 Jumping C2B / Pull-ups

4 P. Snatch

8 Jumping C2B / Pull-ups

8 P. Snatch

10 Jumping C2B / Pull-ups

Etc… 10,12 — 12,14 — 14,16…

s: 75/55

x: 95/65

+: 115/85

Score is Snatch round + reps.
– High density pressing and barbell cycling.

Target

– The lower rep schemes to start will allow for members to push the pace early but expect everyone to hit a bottleneck at some point in the workout.

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CrossFit East River – WOD

Strength (No Measure)

EMOM x 8 min

8 DB Bench Press (unbroken)

Alternate w/ partner in a you go / I go fashion.

x: 50/35
–

Duo Lingo (No Measure)

20 Minute AMRAP:

2 wall walks

4 box jump overs

8 single arm DB devils presses

*Partner 1 completes a round

*Partner 2 accumulates cals on row/bike

– switch when partner finishes round

– two scores (cals and rounds/reps)

Row cal (Calories)

Row Cals total

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CrossFit East River – WOD

Front Squat (E2MOM
5-5-5-5
%:60-70-75-80)

Bardio (Time)

3 RNDs – Cap: 11

20 Hang Power Cleans

15 Back Squats

10 Back Rack Lunges (5/5)

s: 75/55

x: 95/65
– If an athletes is not comfortable moving the bar from the front rack to the back rack, lighten the load and perform front squats and front rack lunges.

– Lunges can be performed forward or back.

Target – Most people will need to break up the hang power cleans to save their grip. Plan smart breaks to make a smooth transition into the back squats. After getting the bar in the back rack it is the goal to not have to put it down again until the lunges are finished.

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CrossFit East River – WOD

Sweat – “Work, Rest, Repeat” (AMRAP – Rounds and Reps)

4 min ON/ 1 min OFF: x 5 RNDs

250/200 Row

50 Rope – Singles

:30 Goblet Wall-sit

:30 HS Hold

250/200 Row

50 Rope – speed steps / high knees

:30 Hollow Hold

:30 Bar hang

250/200 Row

50 Double Unders / CC / CCDU

:30 DBL KB Hold Overhead

:30 Ring Support Hold

*Athletes Pick up where they left off

x:53/35

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