CrossFit East River – WOD Weightlifting 1: Back Squat (5 x 3 ) Use 90% of 3RM on 16JAN or 75% of 1RM. Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Push Press (75/55) | (95/65)| 12 Pull Ups |…
CrossFit East River – WOD Weightlifting 1: Power Clean (Build to a heavy power clean double) Metcon 2: Metcon (Time) 5 Rounds for time 5 Deadlifts (keep weight same or less than power clean) 20 Wall Balls (20/14) 15 K2E Rest 90 seconds between each…
CrossFit East River – WOD Strength 1: Overhead Squat (3 Overhead Squats (moderate-heavy)) EMOM x 10 MINUTES 3 Overhead Squats (moderate-heavy) *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP…
CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) WORKOUT EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. FINISHER 3…
CrossFit East River – WOD Weightlifting 1: Power Snatch 12:00 RUNNING CLOCK Build to Moderate-Heavy Set of 5 Metcon 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 2-4-6-8-10…etc Power Snatch (95/65)|(65/45) *After every set perform 20 double unders FINISHER 3 SETS 20…
CrossFit East River – WOD Metcon 1: Metcon (Calories) WORKOUT EMOM x 16 MINUTES MIN 1 — Max Cal Rower / Bike MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs MIN 4…
CrossFit East River – WOD Weightlifting 1: Hang Clean (Build to a moderate load) Build to a moderate load Then: 3 reps every 2 minutes For 10 minutes Metcon 2: Metcon (Time) 3 ROUNDS FOR TIME 9 Front Squats (95/65) | (135/95) 12 Knees to…