WOD – Fri, Nov 8
Announcements
Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters
Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run
Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar
Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work
Friday:
Power Snatch + Hang Snatch
Saturday:
CHAD 1000X
Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips
CrossFit East River – WOD
Power Snatch + Hang Squat Snatch (Weight)
Every 2:00 x 6 Sets
1+2 @ 65%
1+2 @ 65%
1+2 @ 75%
1+2 @ 75%
1+1 @ 80%
1+1 @ 80%
% of Power Snatch:
This set-up will have athletes hit a solid power Snatch and then Hang Squat Snatches.
“Manny the Mammoth” (2 Rounds for time)
For Time:
Every 8:00 x 2 Sets
21 Push-ups
15 Lateral Burpee Over Bar
9 Squat Snatch
15 Pull-ups
12 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: 135/95lb, 61/43 kg
—
Goal: 5:00-7:00
Score: Average Interval Time
RPE: 8/10
Primary Objective: Consistent Pace on Barbell
Secondary Objective: Push-ups and Pull-Ups in 1-2 Sets
Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.
If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM.
[Manny the Mammoth: Levels] (2 Rounds for time)
Level 2:
For Time:
Every 8:00 x 2 Sets
15 Pull-Ups
12 Lateral Burpee Over Bar
9 Squat Snatch
12 Pull-Ups
9 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: 95/65lb, 43/30kg
—
Level 1:
For Time:
Every 8:00 x 2 Sets
15 Jumping Pull-Ups
12 Lateral Burpee Over Bar
9 Hang Power Snatch
12 Jumping Pull-Ups
9 Lateral Burpee Over Bar
7 Hang Power Snatch
Barbell: 45/35lb, 20/15kg
—
Masters 55+:
For Time:
Every 8:00 x 2 Sets
15 Pull-Ups
12 Lateral Burpee Over Bar
9 Squat Snatch
12 Pull-Ups
9 Lateral Burpee Over Bar
7 Squat Snatch
Barbell: 75/55lb, 34/25kg
—
Competitor / Rx+:
For Time:
Every 8:00 x 2 Sets
21 Chest to Bar Pull-Ups
15 Lateral Burpee Over Bar
7 Squat Snatch
15 Chest to Bar Pull-Ups
12 Lateral Burpee Over Bar
5 Squat Snatch
Barbell: 185/125lb, 84/57kg
—
Big Class Option
As prescribed
—
Travel / Hotel / Limited Equipment
For Time:
Every 8:00 x 2 Sets
21 Pull-Ups
15 Lateral Burpee Dumbbell
10 Alternating Dumbbell Snatch
15 Pull-Ups
12 Lateral Burpee over Dumbbell
10 Alternating Dumbbell Snatch
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
5 Sets
10 Chest Supported Dumbbell Rows
5/5 Staggered Stance Kettlebell RDL
Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.