WOD – Wed, Aug 7

August 7, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

MF SUMMER COMP REGISTRATION LINK

Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

Screen Shot 2024-08-02 at 2.31.12 PM.webp

Monday: 1RM Snatch
Triplet: Rope Climb + Bar Facing Burpees + Overhead Squats

Tuesday:
“Double DT”:
Triplet: Deadlifts + Hang Power Clean + Push Jerk

Wednesday
“Mikko’s Triangle”
Triplet: Echo + Row + Ski

Thursday:
Wall Walks + Handstand Holds + Strict Toe to Bar + Tuck L-Hang + Shoot Through Complex

Friday: 1RM Front Squat
“17.5” Couplet: Thrusters + Double Unders

Saturday: Bar Muscle-Up Technique and Progressions
Power Snatch + Bar Muscle-Ups, Power Snatch + Chest to Bar Pull-Ups

Sunday: Strict Press 3RM + Push Press 3RM
Single Arm Dumbbell Hang Clean and Jerk + Sandbag Bear Hug Hold + Push-Up to Single Arm Renegade Row + Wall Sit

CrossFit East River – WOD

Get Down Push up (Time)

Buy-in: 400m Run

5 Rnds

50 DU / 75 Singles

40 Air Squats

30 Push-Ups

Cash-out: 400m Run

L2: 20 Push-ups

L1: Knee Push-ups / To target

Cap 25 min

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3-4 Sets, For Quality

8-12 Glute Ham Raises

8-12 Reverse Nordic Curls

:30 second Weighted Sorenson Hold