Today's WOD

CrossFit East River – WOD

Front Squat (5.5.5.5.5
(%: 70, 75, 80, 80))

We are keeping the reps at 5 this week with an increase up to 80% in the final two sets. Drop the % slightly if the reps are causingtechnical breakdown.

Little Burner (AMRAP – Reps)

EMOM x10 minutes (5 rounds):

m1: 7-15 Deadlifts OR for 20 seconds

m2: Max DU / Criss Cross for 30 seconds

s: 135/95

x: 185/125

*Target DU:

50+ DU for advance

40-50 DU for Rx

10-30 DU for intermediate

1-10 DU for beginner

Score is Deadlift reps.

*NO DROPPING. Control the weight up and Control it back down.
-The weight should be on the lighter side for theDeadlifts with the goal to move unbroken.Smooth is fast. Athletes should look for technically proficiency work in the 20s without compromising form rather than speed.

– Athletes should have :30-:40 rest within each minute.

– For the Jump Rope portion, athletes should look to pick a rope version they wish to improve upon.

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CrossFit East River – WOD

Shoulder Press (10 rm
Then 2 x 10 @ 90%)

– A 10 RM is a large set, so expect to find the max quickly.

– After, take off some weight and do 2 sets at 90%.

Metcon (AMRAP – Rounds and Reps)

6 RNDs

6 TTB

10 Burpees to Target

14 DB Clean & Jerks (7/7)

s:35/20

x:50/35

Cap 11

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CrossFit East River – WOD

Strict Toes-To-Bar (EMOM x 5
2-5 Strict Toes-To-Bar / Strict Knee Raises)

Clean and Jerk Complex (E:90 x 7 Rnds: 4s @ 70%, 3s @ 75%
2 Power Clean
2 Split Jerk w/ 1s Pause in Catch)

– Athletes should base their % on their Clean & Jerk.

– The weight should be on the lighter side allowing for good reps and a solid catch.

Jump Pow (Time)

2 RNDs

15 Box Jump Overs

25 Hang Power Cleans

50 DU / 100 SU

s: 75/55

x: 115/75

+: 135/95

Cap. 10m.
-This AMRAP has a high volume for each movement.

-Find a steady pace on the box jump overs, and break up the hang cleans into manageable sets for grip.

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CrossFit East River – WOD

Front Squat (5.5.5.5.5
(%: 55.60.70.75.75))

– Progressive build to 2 sets of 5 @75%.

– Athletes with no measure should build across to a weight that is 7.5/10 difficult by the last two sets.

– We will be adding weight throughout the next coming weeks, so stay on lighter to side to build in coming weeks.

Pink Slip (AMRAP – Rounds and Reps)

AMRAP 8m

2, 4, 6, 8, 10, 12, 14…

Front Squats

Pull-ups

s: 75/55

x: 95/65

+:115/75
-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark.

-Weight should be light enough to remain unbroken for the majority of the workout

-Kipping pull ups will most likely need to be broken up after 3-4 rounds

-Advanced athletes will be more limited by transitions and their pulling capacity than anything else

-Target Score: (Rounds of 14-16)

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CrossFit East River – WOD

35m Partner WOD (AMRAP – Rounds and Reps)

AMRAP 35min

1 Burpees

2 Push Jerk

3 Row Cals

Rx: 95/65

+: 115/85

Alternate full rounds.

*Add ONE rep to each movement each round.
Example:

Rnd 2:

2 Burpees…3,4,5

3 Push Press…4,5,6

4 Cal Row…5,6,7

etc.

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CrossFit East River – WOD

Shoulder Press (AKA – “Strict Press”
Hold to a heavy single.)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

2 Rope Climbs

15 KBS – American (53/35)

30 Air Squats

+: Leg Less / 70/53

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CrossFit East River – WOD

3 position snatch , top-down (BB
BB + Light Load)

(1rep = snatch @ power, hang, then floor)
– Use this primer to help prep your snatch movement.

Snatch (Establish a 1 RM)

– For this cycle a Snatch means Squat Snatch unless specified other.

– Athletes should catch where their mobility allows.

The Devil Made Me Do it (AMRAP – Rounds and Reps)

6 ROUNDs
6 DBL DB Box Step-Overs
6 Devil’s Press
6 Box Jumps
 
s: 35/20s
x: 50/35s
– Use two DBs for this workout.

– Box jumps are BW.

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CrossFit East River – WOD

Clean and Jerk (Establish a 1 RM)

– For this cycle a Cleanmeans Squat Cleanunless specified other.

– Athletes should catch where their mobility allows.

Smoothies (Time)

5 Rnds

4 C2B / Banded / RR

12 HR Push-ups

48 DU / 92 Singles

Cap 9m

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CrossFit East River – WOD

Front Squat (5-4-3-2-1-1-1…)

– Establish a 1 RM for the start of a new cycle.

– Full squat, as low as mobility allows, and full stand.

– The count the rep with the best form to use for the cycle.

Row Fast, Burpee Faster (Time)

Every 2m in 5 rounds

15/10c Row

6 Burpee Box Jump Overs

*Rest in remaining time

*Score is Slowest round.

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CrossFit East River – WOD

“Dueling” (Time)

Partner Met-con

For time:

80/64 cal Row – switching every 10/8 cals

80 KBS -switching every 10 reps

80 pull ups – switching every 10 reps

80 DU – Split evenly any way

40/32 cal Row – switching every 10/8 cals

40 KBSswitching every 10 reps

40 pull ups – switching every 5reps

40 DU – Split evenly any way

*22 min cap

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