WOD – Tue, Oct 22
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
Monday: Front Squat + Back Squat
Triplet: Row + Dumbbell Step-Ups
Tuesday: Hang Power Clean
Triplet: Power Clean + Toe to Bar + Double Unders
Wednesday: Push Press
Couplet: American Kettlebell Swings + Push-Ups
Thursday
Row + Overhead Squat + Run
Friday: Deadlift + Vertical Jump
Chipper Conditioning: Pull-Ups + Deadlifts + Box Jumps + Burpees
Saturday: Rowing Golf Game
Row + Dumbbell Thrusters + Abmat Sit-Ups
Sunday
Bar Muscle-Ups
16:00 EMOM
Triplet: Bar Muscle-Ups + Power Snatch + Echo Bike
CrossFit East River – WOD
Hang Power Clean (Every 90 seconds x 6 Sets
2 Hang Power Cleans
Set 1: 75%
Set 2: 75%
Set 3: 80%
Set 4: 80%
Set 5: 85%
Set 6: 85%)
–
% is Based on 1RM Power Clean
Focus on catching each rep as high as possible, while maintaining good receiving positions.
Record Each Working Weight
#TEAMPRVNTUESDAY
“Mjollnir” (AMRAP – Rounds and Reps)
14:00 AMRAP
10 Power Clean
15 Toes to Bar
50 Double Unders
Barbell: 155/105lbs (70/48kg)
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Goal: 5-8 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Consistent Round Times
Secondary Objective: Barbell Pace
[Mjollnir: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Reps:
14:00 AMRAP
10 Power Clean
10 Toes to Bar
30 Double Unders
Barbell: 95/65lb, 43/30kg
—-
Level 1:
For Reps:
14:00 AMRAP
10 Hang Power Clean
15 Kipping Knee Raises
75 Single Unders
Barbell: 45/35lb, 20/15kg
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Masters 55+:
For Reps:
14:00 AMRAP
10 Power Clean
10 Toes to Bar
30 Double Unders
Barbell: 95/65lb, 43/30kg
—
Competitor / Rx+:
As Prescribed
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
For Reps:
14:00 AMRAP
10 Dual Dumbbell Power Clean
10 Strict Toe to Bar
50 Double Unders
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (2 Rounds for weight)
For Load:
6 Sets
50ft (15m) Sled Push, Heavy
100ft (30m) Sandbag Carry, Heavy
-rest 1:30 b/t sets-
Score: Heaviest Load (Including Sled)
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For the sled, I want every set today to be a challenging slug fest. The last 20ft or so should have you grinding for each foot after a hard/fast start.
If you don’t have access to a sled, perform box pushed with load on top, plate pushes, OR :30 Sprints on the Echo Bike/Bike Erg (Standing Damper 10/8 if Bike Erg)
Record Each Working Weight