WOD – Tue, Mar 18

March 18, 2025Uncategorized

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

Monday: Deadlift Strength+ Midline Conditioning Triplet
Tuesday: Barbell Cycling and Grip Stamina
Wednesday: Big Chipper, Long Duration, Leg Stamina
Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
Friday: Back Squat Strength + Simple Muscular Endurance Couplet
Saturday: Partner Workout with Moderate Heavy Power Cleans
Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

“Steamroller” (Time)

#TEAMPRVNTUESDAY

For Time:

3 Sets

45 Double Unders

15 Hang Squat Cleans

12 Burpee Pull-Ups

36 Double Unders

12 Hang Squat Cleans

9 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 95/65lb, 43/30kg

Score: Time, Including Rest
Goal: 5:00-6:30 / Set

Time Cap: 25 minutes

Stimulus: Grip and Leg Stamina

RPE: 8/10

Primary Objective: Big Sets on Hang Squat Cleans

Secondary Objective: Burpee Pull-Up Tempo

[Steamroller: Levels] (Time)

Level 2:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 75/55lb, 34/25kg

Score: Time, Including Rest

—-

Level 1:

For Time:

3 Sets

60 Single Unders

15 Hang Squat Cleans

9 Burpee Jumping Pull-Ups

20 Single Unders

12 Hang Squat Cleans

6 Burpee Jumping Pull-Ups

-rest 2:00 b/t sets-

Barbell: 45/35lb, 20/15kg

Score: Time, Including Rest

—

Competitor / Rx+:

Barbell: 115/75lbs (52/34kg)

—-

Masters 55+:

For Time:

3 Sets

30 Double Unders

15 Hang Squat Cleans

9 Burpee Pull-Ups

20 Double Unders

12 Hang Squat Cleans

6 Burpee Pull-Ups

-rest 2:00 b/t sets-

Barbell: 65/45lb, 30/20kg

Score: Time, Including Rest

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

18-14-10

Strict Pull-Ups

Dumbbell Push Press

Burpee Bench Jump Overs

Mobility

1:00/1:00 Banded Lat Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Tall Lunge Stretch and Hold

Foam rolling for quads and lats / upper back and shoulders

Optional Accessories (Checkmark)

For Quality:

14:00 EMOM

Minute 1 – 5 Strict Pull-Ups

Minute 2 – 5 Strict Ring Dips

Add load/remove assistance from last week as able