CrossFit East River – WOD Weightlifting 1: Deadlift (10 MINUTES to Find 5RM Deadlift) Metcon 2: Metcon (Time) For Time: 30 Thrusters (75/55) 30 Burpees over the bar 30 Push Presses 30 Wall Balls (20/14) 30 Deadlifts 30 Calories on bike for time!
CrossFit East River – WOD Metcon 1: Metcon (Time) For time: 1000m Row OR 60/50 Cals on Bike 30 DB Step Overs 20″ Box Rx+ 50/35, Rx 35/20 800m Run 30 DB Step Overs 1000m Row OR 60/50 Cals on Bike Cool Down: 1 minute…
CrossFit East River – WOD Weightlifting 1: Metcon (Weight) Snatch EMOM 12 Min 1-4: 5 Hang Power Snatch Min 5-8: 3 Hang Power Snatch Min 9-12: 1 Hang Power Snatch *add weight every 4 minutes Metcon 2: Metcon (Time) 4 Rounds for Time: 30 Alternating…
CrossFit East River – WOD Metcon Metcon 1: Metcon (Time) FOR TIME 21-15-9 Ring Dips Deadlifts (225/155) | (185/125) -No Rest- 15-12-9 Ring Muscle-up Deadlifts (225/155) | (185/125) *Scale rep scheme in first couple to 15-12-9 and then 12-9-6 in second couplet if needed FINISHER…
CrossFit East River – WOD Weightlifting 1: Split Jerk (5-4-3-3-3) 5-4-3-3-3 *Goal of this session is to get comfortable in proper split landing position / recovery. Metcon 2: Metcon (Time) 7 ROUNDS FOR TIME 40 Double Unders 10 Shoulder to OH (115/85) | (95/65)
CrossFit East River – WOD Weightlifting 1: Metcon (No Measure) EXTENDED WARM-UP 3 SETS 1 Power Clean 1 Front Squat 1 High Hang Squat Clean *Light loading to start. Build to workout weight by third set. Metcon 2: Metcon (Time) WORKOUT 3 SETS START A…
CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 30 with a partner 5 Rope Climbs 20 Deadlifts 225/155 40 T2B 60 Box Jump Over Burpees 24/20 -break up anyway you wish -unequal work is okay
CrossFit East River – WOD Weightlifting 1: Overhead Squat (5 x 3 ) Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10/10 Alt. Lunges 10 OH Squats (95/65) (75/55) 10 Toes to Bar *Lunges are no load, step-forward
CrossFit East River – WOD Weightlifting 1: Push Jerk (2-2-2-2-2) Build each set to a heavy 2 RM Metcon 2: Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 3 MINUTES Max Cal Row/Bike -Rest 1:00- AMRAP x 3 MINUTES 5 Push Jerk (135/95)…
CrossFit East River – WOD Metcon 1: Metcon (Time) 5 ROUNDS FOR TIME 10 DB Front Squats (50/35 Rx+) (35/20 Rx) 20 DB Deficit Push-up 30 Sit-ups 400m Run COOL DOWN 10:00 Foam Rolling Open rolling session — work posterior and anterior. Make good use…
