WOD – Thu, Oct 31
Announcements
🖼 ART SHOW SATURDAY
Where: CFER
When: 3p – 6p
What: Johanna Goodman’s Art
Who: You & anybody you want to invite!
Avail: Wine & Snacks
Monday: Bench Press 10-8-6-4-2
Triplet: Bench Press + V-ups + Farmers Carry
Tuesday: Back Squat + Seated Box Jump to High Box 4×3
Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders
Wednesday: Handstand Walk
Triplet: Run + Pull-Ups + Handstand Push-Ups
Thursday: Hang Power Snatch 3RM
Row + Power Snatch + Hang Power Snatch + Row
Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk
Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar
Saturday:
Row Buy-In + Couplet: Run and Single Arm Devils Press
Sunday
Rope Climb Skill Work
Every 2:00 x 15 Sets
Row
Rope Climb + Back Rack Lunges
Wall Walk + Ring Row
CrossFit East River – WOD
Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch
Start @ 70% and increase to a Heavy 3 Rep for the day)
“Smoke” (3 Rounds for reps)
3 Sets of 4:00
Buy in: Cal Row
9 Power Snatch
7 Hang Power Snatch
– Max Burpees Over Bar
Rest 2:00 b/t sets
Cal Row:
Set 1: 30/22
Set 2: 25/18
Set 3: 20/14
Load: 95/65lb, 43/30kg
—
Goals: 40/32+ Calories
Primary Objective: Complete each Row in under 2:00.
Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible
Stimulus: Barbell Cycling and Conditioning
RPE: 8/10
[Smoke: Levels] (3 Rounds for reps)
Level 2
3 Sets
4:00 AMRAP
Cal Row
9 Power Snatch
7 Hang Power Snatch
– Max Burpees Over Bar
Rest 2:00 b/t sets
Cal Row
Set 1: 25/18
Set 2: 20/14
Set 3: 15/10
Load: 75/55lb, 34/25kg
—-
Level 1:
3 Sets
4:00 AMRAP
Cal Row
15 Hang Power Snatch
– Max Burpees Over Bar
Rest 2:00 b/t sets
Cal Row
Set 1: 25/18
Set 2: 20/14
Set 3: 15/10
Load: 45/35lb, 20/15kg
—-
Masters 55+:
3 Sets
4:00 AMRAP
Cal Row
9 Power Snatch
7 Hang Power Snatch
– Max Burpees Over Bar
Rest 2:00 b/t sets
Cal Row
Set 1: 25/18
Set 2: 20/14
Set 3: 15/10
Load: 75/55lb, 34/25kg
—
Competitor / Rx+:
If you do this one
Load: 115/75lb, 34/25kg
—-
Big Class Option
18:00 EMOM
Minute 1-2: 25/18 Calorie Row
Minute 3: 9 Power Snatch + Max Hang Power Snatch
Minute 4: – Max Burpees Over Bar
Minute 5-6: Rest
—-
Travel / Hotel / Limited Equipment
3 Sets
4:00 AMRAP
400m Run
10 Alternating Dumbbell Power Snatch
8 Alternating Dumbbell Hang Power Snatch
– Max Burpees Over Bar
Rest 2:00 b/t sets
50/35lb, 22.5/15kg
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)
3-5 Sets, For Quality
:20/:20 second Single Arm Ring Plank
1:00 Sandbag Bear Hug Hold
50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry