WOD – Tue, Sep 24
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
CrossFit East River – WOD
Warm-up
2:00 Row
—
3 Sets, For Quality
4 Inchworm Push-Ups
6/6 Single Arm Dumbbell Snatch Deadlift
6/6 Single Arm Dumbbell Hang Snatch High Pull
6/6 Single Arm Dumbbell Push Press
4 Alternating Dumbbell Snatch
Specific Workout Primer
14/11 Calorie Row @ Goal Pace
Rest 30 seconds
8 Alternating Dumbbell Snatch
50ft (30m) Farmers Carry
Rest / Transition 2:00 minutes before getting into the WOD
#TEAMPRVN Tuesday Workout
“Wuxi Finger Hold” (6 Rounds for time)
Every 3:00 x 6 Sets
14/11 Calorie Row
14 Alternating Dumbbell Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 50/35lb, 22.15/15kg
Kettlebell(s): 70/53lb, 32kg/24kg
Goal: 2:00-2:30
Score: Average Interval Time
RPE: 8/10
Primary Objective: Unbroken Dumbbell Snatch
Secondary Objective: Push the Row Pace
[Wuxi Finger Hold: Levels] (6 Rounds for time)
Level 2
Every 3:00 x 6 Sets
14/11 Calorie Row
12 Alternating Dumbbell Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 35/25lb, 15/12kg
Kettlebell(s): 53/35lb, 24/16kg
—-
Level 1:
Every 3:00 x 6 Sets
12/9 Calorie Row
12 Alternating Dumbbell Hang Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 25/15lb, 12/7kg
Kettlebell(s): 44/26lb, 20/12kg
—-
Masters 55+:
Every 3:00 x 6 Sets
14/11 Calorie Row
12 Alternating Dumbbell Hang Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 30/20lb, 14/9kg
Kettlebell(s): 53/35lb, 24/16kg
—
Competitor / Rx+:
Every 3:00 x 6 Sets
14/11 Calorie Row
14 Alternating Dumbbell Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 70/50lb, 32/22.5kg
Kettlebell(s): 70/53lb, 32kg/24kg
—-
Big Class Option
Starting Everyone in a Waterfall, Groups of 3 moving through.
Or
6 Rounds for Time, In Waterfall in teams of 4
14/11 Calorie Row
12 Alternating Dumbbell Snatch
100ft (30m) Dual Kettlebell Farmers Carry
Dumbbell: 35/25lb, 15/12kg
Kettlebell(s): 53/35lb, 24/16kg
*This will allow for about :40-:60 second rest between sets if done in groups of 4.
—-
Travel / Hotel / Limited Equipment
Every 3:00 x 6 Sets
200m Run
14 Alternating Dumbbell Snatch
100ft (30m) Farmers Carry *Choice
Dumbbell: 50/35lb, 22.5/15kg
Accessory Work : In Class as Finisher (Checkmark)
3 Sets, For Quality
10/10 Crossover Box Step-Up
20 Banded Face Pulls
:30 second Goblet Loaded Wall Sit
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose