WOD – Tue, Aug 20
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
Male Female Partner SUMMER COMP – REGISTRATION LINK
- Saturday Sept 21.
- Social / BBQ with Bar Cabinet (next door)
- Male / Female Partners (let us know if interested but don’t have a partner)
- $40 person (for prizes, coffee, social, and coaches)
Monday: 3 Position Snatch
Sprint Couplet: Devils Press + Double Unders
Tuesday: Back Squat
Triplet: Pull-Ups + Thrusters + Run
Wednesday: Toe to Bar
Triplet: Row + Burpee Box Jump Overs + Toe to Bar
Thursday: Deadlifts + Bench Press
Broad Jumps
Friday:Barbell Cycling
Couplet: Running + Clean and Jerks
Saturday
Bar Muscle-Up Progressions
Triplet: Wall Balls + Bar Muscle-Ups + Abmat Sit-Ups
Sunday
EMOM : Every 5:00 x 5 Sets
Triplet: Strict Handstand Push-Ups + Bent Over Rows + Dual Kettlebell Front Rack Carry
CrossFit East River – WOD
Back Squat (For Load:
Every 3:00 x 4 Sets
6 Back Squats @ 70-75% of 3RM
Rest 30 seconds
4-6 Heavy Goblet Squats For Speed
Record Each Working Weight)
The Wheat Fields (AMRAP – Rounds and Reps)
12:00 AMRAP
10* Pull-Ups
15 Thrusters
200m Run
*Add 5 Pull-Ups Each Set
Barbell: 75/55lb, 34/25kg
Goal: ~ 4 Rounds
Stimulus: Mixed Modal V02 Max Triplet
RPE: 9/10
Primary Objective: Unbroken Thrusters
Secondary Objective: Consistent sets on the Pull-Ups
[The Wheat Fields: Levels] (AMRAP – Rounds and Reps)
Level 2
12:00 AMRAP
5* Pull-Ups
10 Thrusters
200m Run
*Add 5 Pull-Ups Each Set
Barbell: 65/45lb, 30/20kg
—-
Level 1:
12:00 AMRAP
5* Banded Strict Pull-Ups
10 Thrusters
200m Run
*Add 5 Pull-Ups Each Set
Barbell: 45/35lb, 20/15kg
—-
Masters 55+:
12:00 AMRAP
5* Pull-Ups
10 Thrusters
300m Run
*Add 5 Pull-Ups Each Set
Barbell: 65/45lb, 30/20kg
—
Competitor / Rx+:
12:00 AMRAP
10* Chest to Bar Pull-Ups
15 Thrusters
300m Run
*Add 5 Pull-Ups Each Set
Barbell: 95/65lb, 43/30kg
—-
Big Class Option
4 Sets
3:00 AMRAP
1:00 200m Run
AMRAP in Remaining Time
5* Pull-Ups
10 Thrusters
Load: 75/55lb, 34/25kg
Increase Pull-Ups on Each Set / AMRAP by 5 Reps
Set 1: 5 Pull-Ups
Set 2: 10 Pull-Ups
Set 3: 15 Pull-Ups
Set 4: 20 Pull-Ups
—-
Travel / Hotel / Limited Equipment
12:00 AMRAP
5 Strict Pull-Ups
15 Dumbbell Thrusters
200m Run
*Add 5 Pull-Ups Each Set
Dumbbells 35/25lb, 15/12kg
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
3 Sets, for Quality
9 Barbell Reverse Curls
12 Behind the Neck Strict Press
15 Tall Kneeling Straight Arm Banded Lat Pull Downs