WOD – Fri, May 9

May 9, 2025Uncategorized

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Week of 5/5 WOD Overview

Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
Tuesday: Power Clean & Jerk – Open WOD 13.4
Wednesday: Running, Rope Climbs, Double Unders
Thursday: Strict Press – Wall Walks, Thrusters, BBJO
Friday: Deadlift – Situps, Deadlifts, Pullups
Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Deadlift (Take 20 minutes to establish a 1RM Deadlift
Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
– Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-10)

Electric Eye (3 Rounds for reps)

3 Sets

2:00 AMRAP

20 V-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 225/155lb, 102/70kg

Coaching Notes, Strategy, and Goals

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10

[Electric Eye: Levels] (3 Rounds for reps)

Level 2:

3 Sets

2:00 AMRAP

20 V-Ups

10 Deadlifts

-Max Strict Banded Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 185/125lb 84/57kg

Level 1:

3 Sets

2:00 AMRAP

20 Abmat Sit-Ups

15 Kettlebell Deadlifts

-Max Ring Rows

-Rest 2:00 b/t sets –

Kettlebell: 53/35lb, 24/16kg

Masters 55+:

3 Sets

2:00 AMRAP

15 V-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 155/105lb, 70/48kg

Competitor:

3 Sets

2:00 AMRAP

20 GHD Sit-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 275/185lb, 125/84kg

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

3-4 Sets: For Quality

10-12 Dual Dumbbell Zottman Curls

:15-:20 Hollow Hold *weighted

1:00 Weighted Plank