WOD – Tue, May 27

May 27, 2025Uncategorized

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Week of 5/26 Programming Overview

Monday: Murph
Tuesday: Strength: Power Cleans – WOD: Power Cleans and Rowing EMOM
Wednesday: Strength: Back Squat- WOD: Situps, Rowing, Box Jump Overs
Thursday: WOD: Double Unders, Power Snatch, Bar Muscle Ups
Friday: Strength: Push Press – WOD: Wall Walks, Running, DB C&J, Burpees
Saturday: Teams of 4 WOD Alert**** Deadlifts, Bench, Wall Balls
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Power Clean (Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean

Level 1:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean

Masters 55+:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean)

Starting @ 60% of 1RM Power Clean

Goal: Technique Proficiency, building to around 80-85% of Power Clean

Stimulus: Speed Strength, Technical Proficiency

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Look for a rapid turnover with fast elbows and fast feet.

Modifications:

We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.

For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.

“Ventura, Ace Ventura” (AMRAP – Reps)

12:00 EMOM

minute 1: Max Power Cleans

minute 2: Rest

minute 3: Max Calorie Row/Bike

minute 4: Rest

Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, Rower or Assault Bike 20/16 Cals

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Primary Objective: Maintain Power Cleans on the 10 sec mark

Secondary Objective: Increase calories on each set of the Row or Bike

[Ventura: Ace Ventura} (AMRAP – Reps)

Level 2:

As prescribed

—

Level 1:

12:00 EMOM

minute 1: Max Hang Power Cleans

minute 2: Rest

minute 3: Max Calorie Bike

minute 4: Rest

Hang Power Cleans: Working @ 80% of the Max you hit for the Complex Today

—

Masters 55+:

As prescribed

—

Competitor:

As prescribed

—

Travel / Hotel:

12:00 EMOM

minute 1: Max Dumbbell Power Cleans

minute 2: Rest

minute 3: Max Mountain Climber Lunges

minute 4: Rest

Dumbbells: 2 x 50/35lb

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

15/15 Single Leg Hip Thrust Off Bench

15 Weighted GHD Hip Extensions

:45-:60 Weighted Forearm Plank