WOD – Fri, Aug 2

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

The Partitioned Standard (Time)

For Time

30 Clean and Jerk

30 Ring Muscle-Up/Burpee Pull-ups

30 Snatch

Load: 135/95lb, 61/43kg

*Partition as desired

Time Cap: 20:00

L3: As prescribed

L2: Barbell 95/65lb, 43/30kg, Sub 30 Burpee Pull-ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch (45/35lb, 20/15kg)

Masters 55+: 30 Clean and Jerk + 15 Ring Muscle-Up + 30 Snatch, Load: 95/65lb, 43/30kg

Comp: Unpartitioned

Travel / Limited: 30 Dual DB Clean and Jerk + 30 Pull-Ups + 30 Dips + 30 Dual Dumbbell Snatch 50/35lb, 22.5/15kg
Goal: Complete in 9:00-12:00

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

:35 second Weighted Sorenson Hold