WOD – Thu, Nov 14
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
Power Snatch + Overhead Squat (8 Rounds for weight)
8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+
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Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.
“Saw Red” (AMRAP – Reps)
20:00 AMRAP
400m Run
10 Overhead Squats
-Unbroken Set of Toe to Bar
Load: 135/95lb, 61/43kg
Score = Total Reps
Each Run = 10 Reps
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Goal: 180+ Reps
Score = Run + Overhead Squat + Toe to Bar Reps
Primary Objective: Complete each Run + Overhead Squats in under 3:30
Secondary Objective: Maintain sets of 10+ on the Toe to Bar
Stimulus: Midline Stability and Stamina
RPE: 8/10
[Saw Red: Levels] (AMRAP – Reps)
Level 2:
20:00 AMRAP
400m Run
10 Overhead Squats
15 Toe to Bar
Load: 95/65kb, 43/30kg
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Level 1:
20:00 AMRAP
200m Run
10 Overhead Squats
15 Kipping Knees to Chest
Load: 43/30kg, 20/15kg
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Masters 55+:
20:00 AMRAP
400m Run
10 Overhead Squats
15 Toe to Bar
Load: 95/65kb, 43/30kg
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Competitor / Rx+:
20:00 AMRAP
400m Run
10 Overhead Squats
-Unbroken Set of Toe to Bar
Load: 185/125lb, 84/57kg
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Travel / Hotel / Limited Equipment
20:00 AMRAP
400m Run
10 Single Arm Overhead Squats
10 Strict Toe to Bar
Dumbbell Load: 70/50lb, 32/22.5kg
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Quality
3 Sets:
10 Snatch Grip Romanian Deadlifts 30×1 Tempo
10 Reverse Nordic Curls
Rest as needed b/t sets