WOD – Fri, Nov 1
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
Clean and Jerk (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk
)
Perform all @ 80%+ of Clean and Jerk
The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then dropping the bar and doing another complex of 2+1 to finish off the complex.
“Shang Tsung” (AMRAP – Rounds and Reps)
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Dips
9 Toe to Bar
Barbell: 185/125lb, 84/57kg
Suggested % of clean and Jerk 70%
—
Goals: 6+ rounds
Primary Objective: Complete each round in as close to 2:00 as possible
Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats
Stimulus: Barbell + Gymnastics Conditioning
RPE: 9/10
[Shang Tsung: Levels] (AMRAP – Rounds and Reps)
Level 2:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Push-Ups
9 Toe to Bar
Barbell: 135/95lb, 61/43kg
—
Level 1:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Elevated Push-Ups
9 Kipping Knee Raises
Barbell: 75/55lb, 34/25kg
—
Masters 55+:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Ring Push-Ups
9 Toe to Bar
Barbell: 95/65lb, 43/30kg
—
Competitor / Rx+:
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7/5 Strict Ring Dips
9 Toe to Bar
Barbell: 205/145lb, 93/65kg
—
Big Class Option
15:00 AMRAP
3 Power Clean and Push Jerk
5 Front Squats
7 Push-Ups
9 Toe to Bar
Barbell: 185/125lb, 84/57kg
—
Travel / Hotel / Limited Equipment
15:00 AMRAP
6 Dual Dumbbell Power Clean and Jerk
8 Front Squats
10 Push-Ups
12 Abmat Sit-Ups
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
5 Sets
4 Tempo Strict Pull-Ups 20X3
5/5 Lateral Lunge , Heavy Load
4-6 Pike Ring Handstand Push Ups
The pike ring HSPU will be very challenging today. If you can’t perform the movement with quality and full range of motion, perform them with hands on dumbbells and feet on a box (see video) or normal piked handstand push ups.