Today's WOD

Announcements

New Evening Schedule:

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Snatch (4-3-2-1-1
%: 75-80-85-90-93-95%)

– Drop & reset between each rep

– Back off working % by 3-5% as needed to be successful for all sets.

-Short reset between each rep to focus on quality.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Power Snatches

10Pull-Ups / Jumping

10Front-Racked Barbell Lunges

10V-Ups

s: 75/55

x: 95/65

+: 115/85
– Expect mostto break up the barbell work and even do singles in later rounds on the power snatches.

-Pull ups should be done in 2-3 sets.

– Scale pull-ups to jumping to keep moving.

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Announcements

New Evening Schedule:

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Metcon (Time)

With a partner.. 14 RNDs Total

15 Wall Balls

2 Rope Climbs

5 Shuttle Runs – 25′ (Down AND Back)

RX+

20 WB

3 Rope Climbs

Athletes can alternate movements.

Cap 25
5 Shuttle Runs = 10 individual lengths because of the Down and Back

Alternating movements means one athletes is always working while one is resting.

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Announcements

New Evening Schedule:

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Deadlift (Every 2 mins x 10 (5 sets)
5-5-5 / 5-5-5+
%: 45-55 / 65-75-80+
(+: Max reps at 80%))

– Week 5 of our deadlift cycle resets to sets of 5. If moving well, athletes should look to increase the weight from day 1 by 5-10 lbs. (May 10th)

Go Two (Time)

Every 2m by 5 rounds

10/8c Row

3 Wall Walks / As far as you can

— Rest in remaining time

s: 1 Wall Walk

x: 3 Wall Walks

+: 4 Wall Walks

Score is slowest round.
– Athletes should look to push the pace on the row and be off by 1:00 to leave time for Wall Walks.

– Athletes can scale the Wall Walk volume or the distance.

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Announcements

New Evening Schedule:

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Bench Press (10-5-3 / 5-3-1+
%: BB-60-70 / 85-95-105
Based off 3RM)

If using 1 RM subtract 10%: 95% for 1+.

6 Up (Time)

6 Rounds for Time

26 DU / 52Singles

6 TTB / Knee Raises

Cap 10

+: Criss Cross Singles

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Announcements

New Evening Schedule:

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Back Squat (1 rep @ 85% of 3RM from last week
–Rest 30 sec–

Then 2 reps
–Rest 30 sec–

Then 3 reps…
–Rest 30 sec

Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the
If partnered: You go, I go alternating)

– Auto-regulated squats are back!

– Build to 85% 3 RM OR 75% of 1 RM

– Squat adding 1 rep every set.

– Rest :30 between each. (short)

– Cap at 10min

“Scuffle Gone Bad” (AMRAP – Reps)

EMOM x 12 alternating for MAX REPS:

Min 1: Box jump overs

Min 2: Burpees

Min 3: DB Snatch

s: 35/20

x: 50/35

+: 70/50

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Announcements

New Evening Schedule:

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

“Fair Trade” (Time)

Chipper with a partner – trade reps

200/160 Row cals (180 MF)

150 KBS (53/35)

100 TTB / Knee Raises

50 Handstand Push-Ups / Box / Piked

Time Cap: 30 minutes
– on the row, trade every 20/16 cals

– KBS trade every 15 reps

– TTB trade every 10 reps

– HSPU every 5 reps

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Announcements

New Evening Schedule begins: June 5th, Monday

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Strength and Skill (AMRAP – Reps)

4 Sets of superset:

A) Max Strict Toes To Bar

B) 6-8 Empty BB Strict Press

Rest 1:00
– Use TTB to a bit of primer for jerk.

Quick n Max (Weight)

6 sets for max load lifted:

Every 2 minutes (1min on : 1min off)

On 60 sec running clock to complete:

10 bar facing burpees

1 power clean and jerk

–rest 1 min–repeat–
– Athletes need to move fast to complete the burpees and and single clean and jerk in one minute.

– Athletes can increase weight each round.

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Announcements

New Evening Schedule begins: June 5th, Monday

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

“Speed and Skill” (AMRAP – Reps)

EMOM x 20 min – 4 Rounds

(:30s Work / :30 Rest)

1) Ring muscle ups or Ring Pull-ups / Ring Dip

2) Single DB box step ups (50/35)

3) Wall walks

4) KBS – American

5) DB snatches(50/35)
– Athletes only work for :30 each round with :30s built in rest. Max reps each :30.

– Athletes can alternate between Ring pull-ups and ring dips if they so choose or just pick one for the entirety of the workout.

– Score is total reps all movements

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Announcements

New Evening Schedule begins: June 5th, Monday

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Deadlift (3 Sets of 6-8 Hand Release Deadlifts
6-8 reps @ 35%
6-8 reps @ 45%
6-8 reps @ 55%)

– This is a back off week on our deadlift cycle focused more on GOOD REPS.

– Base percentages of 1 RM in wodify.

– Reset each Deadlift at the bottom to ensure good positions.

Dead Jumping (Time)

3 Rounds

24/20c Row

20 CC / 20 DU / 40 Singles

15 Box Jumps

–Rest 1:00–

s: 135/95

x: 185/125

+: 225/150

cap 12
– Aim for each set to be unbroken and at a slightly faster pace knowing there is a rest after each set.

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Announcements

New Evening Schedule begins: June 5th, Monday

4p: Open Gym

5p: WOD

6p: WOD

7p: WOD

CrossFit East River – WOD

Turkish Get Up (2-2-2-2-2)

Find a heavy turkish Get-up double in 8min.

ROWING ANNIE (Time)

50-40-30-20-10

Row Cals

Sit-ups

Double-Unders

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