WOD – Fri, Jun 28

Announcements

💪 🛑 No Pump Sesh: Following Dates

• 6/21
• 6/28
• 7/12
• 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Warm-Up (No Measure)

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

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:30 Wall Thoracic Extensions

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

:15/:15 Active / Passive Hang From Pull-Up Bar

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2-3 Sets

8-10 Bar Kip Swings

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Snatch Balance

Squat Snatch

22 Double Unders or 44 Single Unders

Squat Snatch (10:00 EMOM
2 Snatches @ 70-80% of 1RM)

These are ideally a Squat Snatch today, however can be power for those with a higher max in the Power Snatch than the Squat Snatch

Angry Beavers (AMRAP – Rounds and Reps)

11:00 AMRAP

4-5-6-7… Bar Muscle Ups

11 Power Snatch 95/65lb, 43/30kg

44 Double Unders
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Stimulus: Grip Density / High Skill Gymnastics

Strategy: The focus here today is on grip endurance and high skill gymnastics. We are looking for the higher level athletes to keep the Bar Muscle-Ups unbroken as long as possible and for most athletes to break these up into short manageable sets from the get-go. When looking at the Power Snatch weight and repetitions we should immediately have an idea that we can move through this in 3 quick sets of touch and go reps before hitting a good unbroken set of Double Unders. The focus and rhythm of this workout falls in the transition back to the rig and how you manage your time and breaks on the Power Snatch. Stay consistent and stay smooth, eleven minutes is a long time to move here on a workout with lots of interference.

[Angry Beavers: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Chest to Bar

11 Power Snatch 75/55lb, 34/25kg

33 Double Unders

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Level 1:

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Jumping Pull-Ups

11 Hang Power Snatch 45/35lb, 20/15kg

55 Single Unders

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Masters 55+

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Pull-Ups

11 Hang Power Snatch 75/55lb, 34/25kg

33 Double Unders

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Competitor:

Bar Muscle-Ups + Double Unders must be unbroken

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Big Class Option

As Prescribed

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Hotel Gym / Travel / Limited Equipment

For Reps:

11:00 AMRAP

4-5-6-7… Burpee Pull-Ups

12 Alternating Dumbbell Snatch 50/35lb, 22.5/15kg

44 Double Unders

PRVN Reset (Checkmark)

For Completion:

:60/:60 Couch Stretch

:60 Child’s Pose

:30/:30 Iron Cross Stretch

Optional Accessories (Checkmark)

Midline Focus

For Completion:

4 Rounds, :45 Per Station/:15 Rest Between (16:00 Clock)

Station 1 – Max V-Ups

Station 2 – Max Alternating SIngle Leg Deadlifts with Dual Kettlebells , Light Load

Station 3 – Max Alternating Single Leg Banded Hip Thrusts

Station 4 – Rest