WOD – Fri, Sep 27
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters
Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry
Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar
Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls
Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean
Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday
7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders
CrossFit East River – WOD
“Mantis” (Time)
3 Rounds for Time:
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: 135/95lb, 61/43kg
Goal Time Domain 16:00-20:00
Time Cap: 25:00
Stimulus: Barbell Conditioning / Lactate Threshold
RPE: 8/10
Primary Objective: Complete each working round in under 8:00 minutes
Secondary Objective: Consistency across all rounds
This will take pacing and strategy today in order to build consistency here in the workout. The focus will be to hit the first row at a harder effort than then next two rounds. We will then look to hit the snatches as quick singles today before going out on a strong pace for the run. This will have us coming back in and tackling some tng reps on the Power Cleans before settling into a more recovery pace on the Rower. Because the rower is set to meters today, the overall pace on the rower is less of a concern than staying consistent and putting the effort into the barbell and runs.
[Mantis:Level] (Time)
Level 2:
Load: 95/65lb, 53/30kg
—-
Level 1:
3 Rounds for Time
350m Row
10 Hang Power Snatch
300m Run
10 Hang Power Cleans
Load: 45/35lb, 20/15kg
—-
Competitor / Rx+:
3 Rounds for Time
500m Row
10 Power Snatch
400m Run
10 Power Cleans
Load: 155/105lb, 70/48kg
—-
Big Class Option:
3 Rounds for Time
500m Row, 500m Ski, or 1000m Bike Erg
10 Power Snatch
400m Run
10 Power Cleans
Load: 135/95lb, 61/43kg
Mobility
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch