WOD – Sun, Nov 10
Announcements
Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups
Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing
Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders
Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar
Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees
Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row
Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs
CrossFit East River – WOD
Warm-up
For Quality
2-3 Sets
10/7 Calorie Echo Bike
5/5 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
2 Wall Walks + 10 Wall Facing Shoulder Taps
5/5 Single Arm Dumbbell Curl and Press
“Scrat’s Acorn” (AMRAP – Rounds and Reps)
13:00 AMRAP
25ft (7.5m) Handstand Walk
15/11 Calorie Echo Bike or (18/14 Calorie Bike Erg)
6/6 Dumbbell Hang Clean & Jerk
Dumbbell: 50/35lb, 22.5/15kg
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Goal: 5-6 Rounds
Score: Rounds & Reps
RPE: 7/10
Primary Objective: Consistent Echo Bike Paces
Secondary Objective: Unbroken Dumbbell Clean & Jerk
[Scrat’s Acorn: Levels] (AMRAP – Rounds and Reps)
Level 2
For Reps:
13:00 AMRAP
3 Wall Walks
12/9 Calorie Echo or (15/12 Cal Bike Erg)
6/6 Dumbbell Hang Clean & Jerk
Dumbbell: 35/25lb, 15/12kg
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Level 1:
For Reps:
13:00 AMRAP
2 Wall Walks 20’’ off Wall
12/9 Calorie Echo or (15/12 Cal Bike Erg)
6/6 Dumbbell Hang Clean & Jerk
Dumbbell: 25/15lb, 12/7kg
—-
Masters 55+:
For Reps:
13:00 AMRAP
3 Wall Walks
12/9 Calorie Echo or (15/12 Cal Bike Erg)
6/6 Dumbbell Hang Clean & Jerk
Dumbbell: 30/20lb, 14/9kg
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Competitor / Rx+:
Day Off
—-
Big Class Option
For Reps:
16:00 EMOM
Min 1: Max Distance Handstand Walk
Min 2: 15/11 Calorie Echo Bike or (18/14 Calorie Bike Erg)
Min 3: 6/6 Dumbbell Hang Clean & Jerk
Min 4: Rest
Dumbbell: 50/35lb, 22.5/15kg
—-
Travel / Hotel / Limited Equipment:
For Reps:
13:00 AMRAP
25ft (7.5m) Handstand Walk
200m Run
6/6 Dumbbell Hang Clean & Jerk
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch