WOD – Tue, Sep 9

September 4, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

General Prep

400m Group Run

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8 minute EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

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Barbell Specific Primer w/light weight on the barbell

2-3 Sets: Building to 60%

Pause Clean Pull

Slow Clean Pull

Power Clean

Push Jerk

Power Clean and Push Jerk Complex (Weight)

Every 2:00 x 5 Sets

Clean Pull + Power Clean + Push Jerk

Start @ 60% of Clean and Jerk and Build to heavy for the day.
Modifications and/or Substitutions:

For Technique Refinement : Modify to Clean Deadlift + Hang Power Clean + Push Press

For Shoulder Pain: Cut out the Push Jerk

For Back Pain: Pull from Blocks (45 plates)

Level 1 / Beginner Athletes:

5 Sets x 1 Clean Pull + 1 Hang Power Clean + 1 Push Jerk @ 6-7 RPE (focus on consistency and mechanics)

“Strength and Honor” (Time)

#TEAMPRVNTUESDAY

For Time:

3:00 AMRAP/1:00 Rest

400m Run

-Max Clean & Jerks in remaining time

*Continue until 30 Clean and Jerks are complete

Barbell: 185/125lbs (84/57kg)
Score: Time

Time Domain: 15:00–19:00

Time Cap: 24:00 (6 Sets)

Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output

RPE: 8/10

Primary Objective: Average 6+ Clean & Jerks per round

Secondary Objective: Maintain sub-2:00 run pace each interval

[Strength and Honor: Levels] (Time)

Level 2:

Barbell: 155/105lbs (70/45kg)

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Level 1:

300m Run

Hang Power Cleans 95/65lb, (43/30kg)

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Masters 55+:

Barbell: 115/75lb, 52/34kg

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Competitor

Barbell: 225/155lbs (102/70kg)

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Travel /Hotel:

Dual Dumbbell Power Cleans 50/35lb, 22.5/15kg

Mobility (Checkmark)

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories (Checkmark)

4 Sets

10 Behind the Neck Strict Press @ 55-60% of 1RM Strict Press

15 Seated Barbell Calf Raises , Choice on Loads

15 Wall Tibalis Raises