WOD – Tue, Sep 24

September 24, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

CrossFit East River – WOD

Warm-up

2:00 Row

—

3 Sets, For Quality

4 Inchworm Push-Ups

6/6 Single Arm Dumbbell Snatch Deadlift

6/6 Single Arm Dumbbell Hang Snatch High Pull

6/6 Single Arm Dumbbell Push Press

4 Alternating Dumbbell Snatch

Specific Workout Primer

14/11 Calorie Row @ Goal Pace

Rest 30 seconds

8 Alternating Dumbbell Snatch

50ft (30m) Farmers Carry

Rest / Transition 2:00 minutes before getting into the WOD

#TEAMPRVN Tuesday Workout

“Wuxi Finger Hold” (6 Rounds for time)

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 50/35lb, 22.15/15kg

Kettlebell(s): 70/53lb, 32kg/24kg
Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10

Primary Objective: Unbroken Dumbbell Snatch

Secondary Objective: Push the Row Pace

[Wuxi Finger Hold: Levels] (6 Rounds for time)

Level 2

Every 3:00 x 6 Sets

14/11 Calorie Row

12 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 35/25lb, 15/12kg

Kettlebell(s): 53/35lb, 24/16kg

—-

Level 1:

Every 3:00 x 6 Sets

12/9 Calorie Row

12 Alternating Dumbbell Hang Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 25/15lb, 12/7kg

Kettlebell(s): 44/26lb, 20/12kg

—-

Masters 55+:

Every 3:00 x 6 Sets

14/11 Calorie Row

12 Alternating Dumbbell Hang Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 30/20lb, 14/9kg

Kettlebell(s): 53/35lb, 24/16kg

—

Competitor / Rx+:

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 70/50lb, 32/22.5kg

Kettlebell(s): 70/53lb, 32kg/24kg

—-

Big Class Option

Starting Everyone in a Waterfall, Groups of 3 moving through.

Or

6 Rounds for Time, In Waterfall in teams of 4

14/11 Calorie Row

12 Alternating Dumbbell Snatch

100ft (30m) Dual Kettlebell Farmers Carry

Dumbbell: 35/25lb, 15/12kg

Kettlebell(s): 53/35lb, 24/16kg

*This will allow for about :40-:60 second rest between sets if done in groups of 4.

—-

Travel / Hotel / Limited Equipment

Every 3:00 x 6 Sets

200m Run

14 Alternating Dumbbell Snatch

100ft (30m) Farmers Carry *Choice

Dumbbell: 50/35lb, 22.5/15kg

Accessory Work : In Class as Finisher (Checkmark)

3 Sets, For Quality

10/10 Crossover Box Step-Up

20 Banded Face Pulls

:30 second Goblet Loaded Wall Sit

Mobility

PRVN Recovery #6

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