WOD – Fri, Sep 13
Announcements
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Monday: Clean + Push Jerk Complex
Couplet: Barbell Conditioning Ladder
Clean and Jerk + Bar Facing Burpees
Tuesday: Back Squat
Triplet: KB Front Rack Reverse Lunge + Toe to Bar + Double Under
Wednesday:
Run, Row + Russian Swings, Row
Thursday: Strict Press + Push Press
Push-Ups + Turkish Get-Ups + Sandbag Holds
Friday:
Triplet: Alternating Dumbbell Snatch + PVC Pipe Jump Overs + Chest to Bar
Saturday
3 Person Team Waterfall : Abmat Sit-Ups + Row + Overhead Squats + Wall Walks
Sunday
Seated Strict Ring Muscle-Ups
Skill / Strength Portion + Accessories are the workout today
CrossFit East River – WOD
“Glitch” (Time)
For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 High Box Jumps
12 Chest to Bar Pull-Ups
– Rest 1:00 b/t sets –
*Alternate Directions Each Round
30’’/24’’
Dumbbell: 70/50lb, 32/22.5kg
—
Goal: 1:00-1:30 Sets / 11:00-15:00
Time Cap: 20:00
Score: Time
Stimulus: High Capacity Triplet / Sprinting
RPE: 9/10
Primary Objective: Aggressive on the Dumbbell
[Glitch: Levels] (Time)
Level 2
For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 High Box Jumps
12 Pull-Ups
– Rest 1:00 b/t sets –
*Alternate Directions Each Round
24/20’’
Dumbbell: 50/35lb, 22.5/15kg
—-
Level 1:
For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 Box Jumps
12 Ring Rows
– Rest 1:00 b/t sets –
*Alternate Directions Each Round
Dumbbell: 35/25lb, 15/12kg
—-
Masters 55+:
For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 High Box Jumps
12 Pull-Ups
– Rest 1:00 b/t sets –
*Alternate Directions Each Round
20’’
Dumbbell: 35/25lb, 15/12kg
—
Competitor / Rx+:
For Time
6 Sets, Each For Time
8 Alternating Dumbbell Snatch
10 High Box Jumps
12 Chest to Bar Pull-Ups
– Rest 1:00 b/t sets –
*Alternate Directions Each Round
30’’/24’’
Dumbbell: 85/60lb, 40/28kg
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
Sub any machine or run for Row. Use 1:00 as the target
Mobility
PRVN Recovery #5
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 : Bodybuilding (Checkmark)
4 Sets, For Quality
10-12 Chest Supported Dumbbell Rows
10-12 Dual Dumbbell Bicep Curls
12-15 Banded Face Pulls
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch