WOD – Tue, Nov 12
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
Back Squat (Every 3:00 x 4 Sets
3 Back Squat)
Starting @ 70-75% and Building to a New 3RM, suggestion is to build by about 5% on each set. Goal of the day is to build to around 95% of our 1RM for 3RM.
“Bad Fish” (Time)
2:00 AMRAP / 1:00 Rest
8 Goblet Squats
12 Wall Balls
– Max Calorie Row
*Continue Until 75/60 Calories
Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg
Wall Balls: 20/14lb, 10/9ft
—
Goal: 5 rounds / Finishing time of 13:00-14:00
Time Cap: 17:00
Primary Objective: Complete the Goblet Squats + Wall Balls in under 2:00 minutes
Secondary Objective: Complete 15/12 Calories on each set on the Rower
Stimulus: Leg Stamina / Anaerobic
RPE: 9/10
[Bad Fish: Levels] (Time)
Level 2:
Kettlebell: 53/35lb, 24/16kg
Dumbbell 50/35lb, 22.5/15kg
Level 1:
*Continue Until 60/48 Calories
Kettelbell: 44/26lb, 20/12kg
Dumbbell: 40/30lb, 20/14kg
Wall Balls: 14/10lb, 6/4kg
Masters 55+:
*Continue Until 60/48 Calories
Kettelbell: 53/35lb, 24/16kg
Dumbbell 50/35lb, 22.5/15kg
Wall Balls: 20/14lb, 10/9ft
Comp / Rx+:
*Continue Until 75/60 Calories
Kettelbell: 100/70lb, 45/32kg
Dumbbell 100/70lb, 44/32kg
Wall Balls: 30/20lb, 14/9kg
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Big Class Option
5 Sets
2:00 AMRAP / 1:00 Rest
Min 1: 8 Goblet Squats + 12 Wall Balls
Min 2: Max Calorie Row
Min 3: Rest
Goal: 75/60 Calories
Kettlebell: 70/53lb, 32/24kg / Dumbbell 70/50lb, 32/22.5kg
Wall Balls: 20/14lb, 10/9ft
—
Travel / Hotel / Limited Equipment
5 Sets
8 Goblet Squats
12 Jumping Squats
200m Run
Rest 1:00 b/t sets
Load: Kettlebell: 70/53lb, 32/24kg or Dumbbell 70/50lb, 32/22.5kg
Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Russian Twist Medball Throws , Heavy
Minute 2 – 5/5 Hip Airplanes
Minute 3 – 6 x 90 Degree Box Jump (3 Each Direction)