WOD – Tue, Nov 19
Announcements
🎽 CFER Shirt Order: Sexy Black and Red
– Put size and style!
🦃 🗓Thanksgiving Hours:
📍Wed 27th: 7p Canceled
📍Thrs 28th: 9:30a
📍Fri: 29th: 9:30a, 10:30a
📍Sat: Regular Schedule
Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead
Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps
Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows
Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees
Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch
Saturday:
Triplet: Run + Wall Balls + Box Jumps
Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry
CrossFit East River – WOD
“Just Tap It In” (AMRAP – Rounds and Reps)
4 Sets
3:00 On/1:00 Off
15/12 Calorie Row
15 Chest to Bar Pull-Ups
15 Box Jumps
*Pick up where you left off each round.
Box: 24/20”
Score = rounds + reps
—
Goal: 6-8 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Chest to Bar 1-2 Sets
Secondary Objective: Box Jump Cadence
[Just Tap It In: Levels] (AMRAP – Rounds and Reps)
Level 2:
10 Chest to Bar or 15 Pull-Ups
—-
Level 1:
12/9 Calorie Row
10 Jumping Pull-Ups
12 Box Jumps
—-
Masters 55+:
10/8 Strict Pull-Ups
—
Competitor / Rx+:
As Prescribed
—-
Big Class Option
16:00 EMOM
Min 1: 15/12 Calorie Row
Min 2: 15 Chest to Bar Pull-Ups
Min 3: 15 Box Jumps
Min 4: Rest
Box: 24/20”
—-
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 / Dumbbell 70/50lb, 32/22.5kg
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
Optional Finisher (Checkmark)
3-4 Sets
10-12 Bent Over Reverse Flys
10-12 Dual Dumbbell Zottman Curls
100ft (30m) Reverse Sled Drag
100ft (30m) Sandbag Bear Hug Carry or Dual Kettlebell Carry