WOD – Fri, Jul 5
Announcements
Monday: Squat Clean 10×2
Couplet: Cleans and Lateral Burpees
Tuesday: Push Press 5×7
Box Jumps + Power Snatch + Handstand Push-Ups + Row
Wednesday:Toe to Bar
Run + Dumbbell Walking Lunges + Row + Toe to Bar
Thursday: Rope Climb Progressions
Couplet: Rope Climbs + Dumbbell Split Snatch
Friday: Back Squat 3×9
Triplet: Deadlift + Handstand Walk + Double Unders
Saturday:
Partner Chipper:
Row + American Kettlebell Swings + Single KB Step-Overs + Burpee Box Jump Overs
Sunday: Bench Press
Bike + Single Arm DB Hang Clean and Jerk + Push-Ups
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
CrossFit East River – WOD
Back Squat (Every 3:00 x 3 Sets
9 @ 65-70% of 1RM)
Gotta Hand It to You (AMRAP – Rounds and Reps)
10:00 AMRAP
5 Deadlift
3 Wall Walks
50 Double Unders
Barbell: 275/185lb, 84/57kg
–
Goal: Complete 5+ Rounds
Stimulus: Posterior Chain / Gymnastics Skill
RPE: 7/10
Primary Objective: Keep the pace to under 2:00 / Round
Secondary Objective: Maintain unbroken Deadlifts
[Gotta Hand it to You: Levels] (AMRAP – Rounds and Reps)
Level 2:
10:00 AMRAP
5 Deadlift
2 Wall Walks
35 Double Unders
Barbell: 225/155lb, 102/70kg
—
Level 1:
10:00 AMRAP
10 Sumo Deadlift
1 Wall Walks / ½ Distance
50 Single Unders
Barbell: 95/65lb, 43/30kg
—
Masters 55+
10:00 AMRAP
5 Deadlift
2 Wall Walks
35 Double Unders
Barbell: 185/125lb, 84/57kg
—
Competitor:
10:00 AMRAP
5 Deadlift
25ft (7.5m) Handstand Walk
50 Double Unders
Barbell: 315/205lb, 143/93kg
—
Big Class Option
10:00 AMRAP
3 Wall Walks
5 Deadlift
50 Double Unders
Barbell: 275/185lb, 84/57kg
—
Hotel Gym / Travel / Limited Equipment
10:00 AMRAP
3 Wall Walks
6-9 Dual Dumbbell Deadlifts
50 Double Unders
Dumbbells: Heavy, Unbroken
PRVN Reset (Checkmark)
8:00 EMOM
Minute 1: 10 Scarecrow Plate Rotations
Minute 2: :25/:25 Active Scorpion Stretch
Minute 3: 4/4 Kettlebell Windmill Press , Light
Minute 4: :25/:25 Elevated Pigeon Pose (leg on box)
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 – 6/6 Staggered Stance Good Mornings , Light Load
Minute 2 – 12 Hip Thrusts , Moderate Load
Minute 3 – 12 Cossack Squats , For Range of Motion