WOD – Sat, Feb 21
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:30 – 1:00 – :30 Row (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps
*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace
Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up
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Specific Barbell Prep * Add Loads on the Barbell
2 Sets: With Light Loads
Hang Power Clean
Low Hang Power Clean
Power Clean From the Floor
–
Add Loads
–
3 Tng Power Cleans
3 Power Clean Singles
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Touch on Loads up to last bar before adjusting to starting weights on the barbell.
*Between Each set perform 4-6 lateral bar hops practicing cadence and rhythm.
“Break the Harness” (5 Rounds for calories)
5 Sets:
4:00 AMRAP
30 Lateral Bar Hops
*Power Cleans
– Max Calorie Row
*No Rest b/t AMRAPs
Power Cleans
Set 1: 30 Reps @ 95/65lb, 43/30kg
Set 2: 25 Reps @ 115/75lb, 52/35kg
Set 3: 20 reps @ 135/95lb, 61/43kg
Set 4: 15 Reps @ 155/105lb, 70/48kg
Set 5: 10 Reps @ 185/125lb, 84/57kg
Goal: Complete 20/15+ calories each interval
Stimulus: Barbell Conditioning / Aerobic Output
RPE: 8.5–9/10
Primary Objective: Move through the barbell efficiently to preserve time and capacity for the row
Secondary Objective: Maintain composure as loading builds, without blowing up heart rate early
[Break the Harness: L2, L1, & Masters 55+] (5 Rounds for calories)
Level 2:
Power Cleans
Set 1: 30 Reps @ 75/55lb, 34/25kg
Set 2: 25 Reps @ 95/65lb, 43/30kg
Set 3: 20 Reps @ 115/75lb, 52/35kg
Set 4: 15 reps @ 135/95lb, 61/43kg
Set 5: 10 Reps @ 155/105lb, 70/48kg
—
Level 1:
5 Sets:
4:00 AMRAP
30 Lateral Line Hops
20 Hang Power Cleans
– Max Calorie Row
*No Rest b/t AMRAPs
Barbell: 65/45lb, 30/20kg
—
Masters 55+:
Power Cleans
Set 1: 30 Reps @ 65/45lb, 30/20kg
Set 2: 25 Reps @ 75/55lb, 34/25kg
Set 3: 20 Reps @ 95/65lb, 43/30kg
Set 4: 15 Reps @ 115/75lb, 52/35kg
Set 5: 10 reps @ 135/95lb, 61/43kg
[WOD: Competitor & Travel] (5 Rounds for calories)
Competitor:
5 Sets:
4:00 AMRAP
20 Lateral Burpees over Bar
*Power Cleans
– Max Calorie Row
*No Rest b/t AMRAPs
Power Cleans
Set 1: 30 Reps @ 115/75lb, 52/35kg
Set 2: 25 reps @ 135/95lb, 61/43kg
Set 3: 20 Reps @ 155/105lb, 70/48kg
Set 4: 15 Reps @ 185/125lb, 84/57kg
Set 5: 10 Reps @ 225/155lb, 102/70kg
—
Travel / Hotel: Solo
5 Sets:
4:00 AMRAP
30 Lateral Hops over Dumbbell
15 Dumbbell Power Cleans
– Max Shuttle Runs
*No Rest b/t AMRAPs
Dumbbells: 2 x 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft, 7.5/7.5m
Mobility (Checkmark)
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
100ft (30m) Sled Push
15/15 Banded Terminal Knee Extensions
:30 Weighted Wall Sit