WOD – Sat, Aug 31
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
Monday: Pause Front Squat + Front Squat
Triplet: Pull-Ups + Burpees + Dumbbell Thrusters
TuesdayP:
Couplet: Run + Row
Wednesday: Jerk Complex: Push Jerk + Split Jerk
Triplet: Air Squat + Ring Push-Ups + Box Jump Overs
Thursday: Rope Climb and Toe to Bar Technique
Burpees + Wall Walks + Row + Toe to Bar + Shuttle Runs + Rope Climbs
Friday: Clean Complex: Segmented Clean + Low Hang Clean
Triplet: Dumbbell Cleans + Dumbbell Front Rack Lunges + Renegade Rows
Saturday: Pull-Up/HSPU Progressions and Barbell Cycling
Row + Power Snatch + Strict Handstand Push-Ups + Pull-Ups + Double Unders
Sunday
Sandbag Clean Technique + Box Get-Overs
Partner WOD: Triplet
Bike + Box Get-Overs + Sandbag Cleans
Modified Labor Day Monday:
– 9a, 10a, 11a WOD
-12p Open Gym
CrossFit East River – WOD
“Lazar” (AMRAP – Reps)
“Lazar”
28:00 AMRAP – Partner WOD
Buy-in: 800 Meter Run – Together
AMRAP in the Remaining Time – Split the reps – You-Go_I-Go
8 Power Snatch
8 Strict Handstand Push-Ups
20 Pull-Ups
24 Double Unders (each)
Barbell: 135/95.
The Numbers:
28 Years Old
800m Swim
8/8/2024
We will never forget the impact of Lazar Dukic on this community and what he represents. He was an honest fun loving human that was always seen smiling. Loved competing and loved the sport of CrossFit. He was taken too early from us and we know he will be a catalyst for change. We honor his memory today.
[Lazar: Levels] (AMRAP – Rounds and Reps)
Level 2
28:00 AMRAP
800 Meter Run
AMRAP in the Remaining Time
8 Power Snatch
8 Handstand Push-Ups to 2’’ Riser / Kipping
20 Band Assisted Pull-Ups
24 Double Unders
Barbell: 95/65lb
—-
Level 1:
28:00 AMRAP
800 Meter Run
AMRAP in the Remaining Time
8 Hang Power Snatch
8 Push Press
20 Ring Rows
24 Single Unders
Barbell: 45/35lb, 20/15kg
—-
Masters 55+:
28:00 AMRAP
800 Meter Row Buy-In
AMRAP in the Remaining Time
8 Hang Power Snatch
8 Handstand Push-Ups to 2’’ Riser
20 Pull-Ups
24 Double Unders
Barbell: 75/55lb, 34/25kg
—
Competitor / Rx+:
As prescribed
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment: Solo
28:00 AMRAP
800 Meter Run
AMRAP in the Remaining Time
8 Dual Dumbbell Power Snatch
8 Strict Handstand Push-Ups
20 Pull-Ups
24 Double Unders
Barbell: 35/25lb, 15/12kg
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10-12 Dumbbell Bench Press
10-12 Glute Bridge Dumbbell Pull-Over
50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry