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  • CrossFit East River – WOD Strength 1: Thruster (15:00 to establish 7RM Thruster ) Metcon 2: Metcon (Time) FOR TIME 12-10-8-6-4 Hang Squat Clean (155/105)|(135/95) 12-12-12-12-12 Burpee to Target CORE FINISHER 3 SETS 25 Weighted Sit-ups *Use KB or DB Across Chest

  • CrossFit East River – WOD Strength 1: Thruster (15:00 to establish a 7RM (from rack)) Metcon 2: Metcon (Time) FOR TIME 12-10-8-6-4 Hang Squat Clean (155/105)|(135/95) 12-12-12-12-12 Burpee to a 45lb plate CORE FINISHER 3 SETS 25 Weighted Sit-ups *Use KB or DB Across Chest

  • CrossFit East River – WOD Metcon 1: Metcon (Time) Score for total time. 4 ROUNDS FOR TIME 4 Burpees 10 Push Jerk (95/65) 5 Hang Power Cleans (95/65) -Rest 2:00- 3 ROUNDS FOR TIME 4 Burpees 10 Push Jerk 5 Hang Power Cleans -Rest 2:00-…

  • CrossFit East River – WOD Skill 1: Metcon (No Measure) 10:00 Bar Muscle-Up Development & Scaling Metcon 2: Metcon (Time) FOR TIME 50 Alt.DB Snatch (50/35) 30 Single DB Front Rack Box Step-Ups (24/20) 20 Bar Muscle-Ups / C2B Pull-Ups 30 Single DB Front Rack…

  • CrossFit East River – WOD Strength 1: Back Squat (15:00 to establish 3RM Back Squat ) Metcon 2: Metcon (AMRAP – Rounds and Reps) EMOM x 18 MINUTES Min 1 – 10 Back Squats (155/105)|(115/75) + 30 Double Unders Min 2 – 10 Burpee Over…

  • CrossFit East River – WOD Skill 1: Metcon (No Measure) Build to Moderate Load 2 rep Pause Snatch w/ 3s pause at kneehttps://www.youtube.com/watch?v=IThtkoY30F0 2: Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12 Hang Power Snatch (95/65)|(65/45) 12 Pull-ups

  • CrossFit East River – WOD Metcon 1: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest 2: Metcon (No Measure) FINISHER Posterior Chain Pump…

  • CrossFit East River – WOD Metcon 1: Metcon (Time) 21-15-9 reps for time of: Squat Clean and Jerks 95/65 Strict pull-ups Med Ball Sit-Ups 20/14

  • CrossFit East River – WOD Weightlifting 1: Front Squat (12:00 to Establish 3RM) Metcon 2: Metcon (AMRAP – Reps) WORKOUT 8 SETS :30 Max Effort DB Thrusters Rest :30 :30 Max Effort Burpees Rest :30

  • CrossFit East River – WOD Skill 1: Metcon (No Measure) 5:00 Double Under Tutorial 5:00 Push Jerk Progression Metcon 2: Metcon (Weight) EMOM x 21 MINUTES Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105)|(115,75) Min 2 – 40 Double Unders Min…