WOD – Sat, Nov 16
Announcements
Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups
Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing
Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders
Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar
Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees
Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row
Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs
🎽 CFER Shirt Order: Sexy Black and Red
– Put size and style!
🦃 🗓Thanksgiving Hours:
📍Wed 27th: 7p Canceled
📍Thrs 28th: 9:30a
📍Fri: 29th: 9:30a, 10:30a
📍Sat: Regular Schedule
Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead
Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps
Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows
Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees
Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch
Saturday:
Triplet: Run + Wall Balls + Box Jumps
Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry
CrossFit East River – WOD
“What Happened” (Time)
Alternating Full Rounds with Partner
For Time
12 Rounds
3 Wall Walks
5 Bar Muscle-Ups
9/7 Calorie Row
*Bike Alternatives: 12/9 Calorie Bike Assault Bike
—
Goal Time Domain: 15:00-22:00
Time Cap: 25:00
Primary Objective: Complete each round in as close to 90 seconds as possible
Secondary Objective: Complete each Row in a sprint effort under 30 seconds
Stimulus: Gymnastics Density and Capacity
RPE: 7/10
[What Happened: Levels] (Time)
Level 2:
3 Wall Walks
5 Burpee Pull-Ups
9/7 Calorie Row
—
Level 1:
3 Wall Walks to 20’’ off the Wall
5 Burpee Jumping Pull-Ups
7/5 Calorie Echo Row
*Bike Alternatives: 9/7 Calorie Bike Assault Bike
—
Masters 55+:
3 Wall Walks
5 Burpee Pull-Ups
9/7 Calorie Row
—
Competitor / Rx+:
4 Wall Walks
6 Bar Muscle-Ups
10/8 Calorie Row
*Bike Alternatives: 13/10 Calorie Bike
—
Travel / Hotel / Limited Equipment
6 Sets, For Time
3 Wall Walks
6 Burpee Pull-Ups
150m Run
Rest 1:1
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality:
4 Sets
5/5 Bulgarian Split Squat 30×1
7 P-Bar Dips 20×1
9/9 Single Arm Dumbbell GHD Preacher Curls
-rest as needed b/t sets-
Tempo is written as:
Eccentric/lowering – 3 second
Bottom – 0 second
Concentric/raising – Explosive
Top – 1 second
*These numbers are an example for the bulgarians.
If you don’t have p-bars, use dumbbells on boxes.