By CFER WODIFY On Tuesday, April 16 th, 2019 · no Comments · In

CrossFit East River – WOD

Today is our first “work” week. There will be 9 total work weeks before we retest our benchmarks (Amanda, 1RM Clean, 5k row, 5RM C2B).

Reminder extra is now a supplemental weightlifting program. There are 3 days of extra per week. A/B/C. A days are to be done Monday or Tuesday. B days on Wednesdays or Thursdays. C Days on Fridays or Saturdays. Sundays are for rest!

-Initial feedback is that the extra takes at least a full hour to complete. Good! If needed breakup the extra programming over days. It should be able to be accomplished between 50-75 minutes. It helps to print out the programming or write it on a whiteboard. Avoid dillydallying between sets.


1: Metcon (Weight)

12m EMOM

a) 5 Back Squats – same weight across all sets

b) 10 Double DB Push Press (50/35 RX)

2: Metcon (AMRAP – Reps)

On a Tabata Clock

4 rounds a) Strict C2Bs

Rest 1 min

4 rounds b) HR Pushups

Rest 1 min

4 rounds c) V-Ups

Score reps tabata style. Lowest reps of each of the 4 rounds goes towards your final rep score.


C2Bs: 10-5-3-3, your score is 3