WOD – Mon, Nov 18
Announcements
🎽 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
Deadlift (Take 15:00 to Establish
3RM Deadlift
)
Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.
“Happy” (Time)
4 Rounds for Time
72 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 135/95lb, 61/43kg
—
Goal: 6:00-9:00 minutes
Time Cap: 12:00
Stimulus: Barbell Cycling
RPE: 8/10
Primary Objective: Maintain big sets on all movements
Secondary Objective: Keep consistent split pacing round to round.
[Happy: Levels] (Time)
Level 2
4 Rounds for Time
36 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 95/65lb, 43/30kg
—-
Level 1:
4 Rounds for Time
90 Single Unders
18 Romanian Deadlifts
12 Shoulder to Overhead
Load: 45/35lb, 20/15kg
—-
Masters 55+:
4 Rounds for Time
60 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 95/65lb, 43/30kg
—
Competitor / Rx+:
4 Rounds for Time
72 Unbroken Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 155/105lb, 70/48kg
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
4 Rounds for Time
72 Double Unders
18 Dual Dumbbell Deadlifts
12 Dual Dumbbell Shoulder to Overhead
Load: choice
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
5 Sets
10 Pendlay Rows, Moderate Load
20 GHD Reverse Hypers , Light Load
—
For the pendlay row, you will hold the bar to the chest for :10 to START each set, then go right into the work. For the hypers keep them light and controlled, and focus on good movement here.