CrossFit East River – WOD Weightlifting 1: Push Press EVERY 2:00 FOR 7 SETS Sets 1-3…5 Reps Sets 4-6…4 Reps Set 7…3 Reps *Start light and build to a moderate-heavy final. Build weight every set. All reps from the floor. Metcon 2: Metcon (AMRAP –…

CrossFit East River – WOD Weightlifting 1: Deadlift (4×5, post lightest weight used across all sets) Metcon 2: Metcon (Time) 2 Rounds: 50 Double Unders 40 KB Swings 53/35 30 Wall Balls 20/14 20 Clapping Pushups 10 Wall Walks 15m time cap

CrossFit East River – WOD Metcon 1: Metcon (No Measure) 12m EMOM: 1) 2 TGU each side with light/moderate KB 2) 5 Pause Goblet Squats w/ same or heavier KB 3) 30s hold plank/l-hang/l-sit 2: Metcon (Time) For time: 750m Row Then: 3 Rounds: 10…

CrossFit East River – WOD Metcon 1: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups 2: Metcon (No Measure) CORE FINISHER 3 SETS 20 Strict Hanging Knee Raises 40 KB Flutter Kicks* *Hold KB above chest…

CrossFit East River – WOD Weightlifting 1: Tuesday Snatchplex ON A 15:00 RUNNING CLOCK Build to a moderate set of… 1 Snatch DL (pausing at mid-thigh) + 1 Hang Squat Snatch + 1 Below Knee Squat Snatch Metcon 2: Metcon (AMRAP – Reps) EVERY 3:00…

CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Reps) 4 ROUNDS FOR MAX REPS… Min 1 – Row for Cals Min 2 – HSPU | 2.5″ Deficit Min 3 – Box Jump 24/20 | 30/24 Min 4 – 2xDB Hang Power Clean 35/20…

CrossFit East River – WOD Strength 1: Back Squat (3 x 7 build up to a 7RM) Metcon 2: Metcon (AMRAP – Rounds and Reps) 13m AMRAP 13 KB Swings 53/35 American 13 Burpee Pullups

CrossFit East River – WOD Skill 1: Metcon (No Measure) Shoulder Mobility Bar Muscle Up / Kipping Pull Up Prep Metcon 2: Metcon (Time) 3 Rounds: 12 Thrusters 75/55 | 95/65 12 V-Ups | C2B Pull Ups 400m Run Rx is for athletes doing the…

CrossFit East River – WOD Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 75 Double Unders 10 DB Thrusters, single arm, alternate half way (50/30)|(35/20) 8 Box Jump Overs(24/20) -Rest 1:00- AMRAP 6 x MINUTES 50 Double Unders 8 DB Thrusters…

CrossFit East River – WOD Weightlifting 1: Clean (Build to a heavy 3RM squat clean) Metcon 2: Metcon (Time) 10 ROUNDS FOR TIME 6 Lateral Burpees Over Bar 2 Deadlift 275/165 | 315/185 12/10 Cal Rower | 15/12 Bike 20:00 Cap