WOD – Sat, Jun 8
CrossFit East River – WOD
Warm-Up (No Measure)
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
–
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
–
3 Sets
3 Hang Snatch High Pull
3 Hang Power Snatch
6 Strict Knees to Chest
6 Step-Down Box Jumps
9 Bar Kip Swings
18 Double Unders
Dos Amigos (4 Rounds for time)
Every 6:00 minutes, 4 Sets
200m Run
12 Power Snatch 95/65lb, 43/30kg
24 Box Jump Overs 24/20”
12 Toe to Bar
48 Double Unders
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One athlete starts on the Run and one athlete starts on the Double Unders and they have to make their way to the other side of the movement sequence. Every round switch which direction you are going on the workout.
[Dos Amigos: Levels] (4 Rounds for time)
Level 2:
Every 6:00 minutes, 4 Sets
200m Run
12 Power Snatch 75/55lb, 34/25kg
18 Box Jump Overs 24/20”
12 Alternating Toe to Bar
36 Double Unders
—
Level 1:
Every 6:00 minutes, 4 Sets
200m Run
12 Hang Power Snatch 45/35lb, 20/15kg
24 Alternating Box Step-Ups 24/20”
12 Hanging Knee Raises
48 Single Unders
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Masters 55+:
Every 6:00 minutes, 4 Sets
200m Run
12 Hang Power Snatch 75/55lb, 34/25kg
18 Box Jump Overs 24/20”
12 Toe to Bar
36 Double Unders
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Competitor:
Every 6:00 minutes, 4 Sets
200m Run
12 Power Snatch 115/75lb, 52/34kg
24 Box Jump Overs 30/24’’
12 Toe to Bar
48 Double Unders
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Big Class Option
As Prescribed
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Hotel Gym / Travel / Limited Equipment, Solo
Every 6:00 minutes, 4 Sets
200m Run
12 Alternating Dumbbell Snatch 70/50lb, 32/22.5kg
24 Bench Jump Overs
12 V-Ups
48 Double Unders
PRVN Recovery #6 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
3 Sets, For Quality
10-12 Dual DB Upright Row
8-10 Reverse Nordics
12-15 sec Weighted GHD Supine Hold