WOD – Mon, Jun 10
Announcements
🌈PRIDE WOD
– Sat. June 22
– Bring a friend / Dress in COLOR
Monday : 3RM Strict Press & 3RM Back Squat
Couplet: Thrusters + Row
Tuesday: Power Snatch + Squat Snatch
“Ingrid” – Couplet: Power Snatch + Bar Facing Burpees
Wednesday: Running and Rowing
“Jerry” – Couplet: Row + Run
Thursday: 3RM Deadlift
Triplet: Wall Walks + Wall Balls + Box Jump Overs
Friday: ing Muscle-Up Progressions Triplet: Ring Muscle-Up + Handstand Walk + American Kettlebell Swings
Saturday : Abmat Sit-Up + Row + Single KB Front Rack Tall Kneeling to Standing + Hollow Hold
Sunday: 3RM Bench Press
Rope Climb + Push-Ups + Handstand Walk + Burpee Box Jump Overs
CrossFit East River – WOD
Strength EMOM (10 Rounds for weight)
15:00 EMOM, 5 Sets
min 1: 3 Strict Press
min 2: 3 Back Squat
min 3: Rest
Weights start @ 80% and increase to 3RM for the Day
Race Pace (5 Rounds for calories)
5 Sets
1:00 minute AMRAP
10 Thrusters 95/65lb, 43/30kg
-Max Calorie Row or Bike
Rest 1:00 b/s
Goal: 8/6+ Calories / Set
Stimulus: Quad Stamina / Anaerobic
RPE: 8/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Consistent Calories Achieved Across All Sets
[Race Pace: Levels] (5 Rounds for calories)
Level 2
75/55lb, 34/25kg
—-
Level 1:
4 Sets
45/35lb, 20/15kg
—-
Masters 55+:
75/55lb, 34/25kg
—
Competitor / Rx+:
115/75lb, 52/34kg
—-
Big Class Option
5 Sets
30 sec Thrusters
15 sec Transition
30 sec Row or Bike
1:15 Rest between sets
Start groups on a 30 sec delay here
—-
Limited Equipment / Travel:
5 Sets
1:00 minute AMRAP
10 Dumbbell Thrusters 95/65lb, 43/30kg
-Max Effort Row or Bike
Rest 1:00 b/s
*Machine can be a stationary bike, run, or any cardio equipment you have available. Shuttle runs are a great alternative today.
PRVN Recovery #9 (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Completion:
15:00 EMOM
Minute 1 – 15 GHD Reverse Hypers
Minute 2 – 5/5 Single Arm Arnold Press , Moderate Load
Minute 3 – 30 Alternating Single Arm Banded Lat Pulldowns , 15 per side