WOD – Mon, Nov 11
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
CrossFit East River – WOD
Bench Press (Every 3:00 x 4 Sets
5 Bench Press)
Starting @ 65-70% and Building to a New 5RM. The focus here will be on maintaining a strong back position and connection to the pad. Ideally build by about 5% on each set. Goal of 85%+
“Santeria” (AMRAP – Rounds and Reps)
12:00 AMRAP
3-6-9-12… Strict Pull-Ups
6-12-18-24…Push-Ups
60 Double Unders
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Goal: 6-8 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Go Unbroken As Long As Possible
Secondary Objective: Overall Score
Stimulus: Bodyweight Conditioning
RPE: 8/10
[Santeria: Levels] (AMRAP – Rounds and Reps)
Level 2:
12:00 AMRAP
2-4-6-8-10… Strict Pull-Ups
4-8-12-16-20…Push-Ups
100 Single Unders
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Level 1;
12:00 AMRAP
2-4-6-8-10… Banded Strict Pull-Ups
4-8-12-16-20.. Elevated Push-Ups
75 Single Unders
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Competitor / Rx+:
12:00 AMRAP
3-6-9-12… Strict Chest to Bar Pull-Ups
6-12-18-24…Parallette Deficit Push-Ups
100 DU
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Travel / Big Class Options
As prescribed
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 (Checkmark)
For Quality
3-4 Sets
10-12 Barbell Skull Crushers
10-12 Glute Bridge Dumbbell Pull-Over
50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry