WOD – Fri, Nov 22

CrossFit East River – WOD

Warm-up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

—

2 Sets, For Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

:15 second Ring Support Hold

:15 second Bottom of Dip Hold

6/6 Single Arm Ring Rows

Hang Snatch (Every 2:00 x 6 Sets
3 Hang Squat Snatch)

Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.

Note: Scale to 3RM Hang Power Snatch for newer athletes

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
61/43kg

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

[Amanda: Levels] (Time)

Level 2:

For Time

12-9-7

Pull-Ups

Ring Dips

Squat Snatch

Load: 95/65lb, 43/30kg

—

Level 1:

For Time

15-12-9

Ring Rows

Push-Ups

Hang Power Snatch

Load: 45/35lb, 20/15kg

—

Masters 55+:

For Time

12-9-7

Pull-Ups

Ring Dips

Power Snatch

Load: 95/65lb, 43/30kg

—

Competitor / Rx+:

As prescribed

Goal: Unbroken

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

For Time

16-12-8

Pull-Ups

Dips

Alternating Dumbbell Snatch

Load: 50/35lb, 22.5/15kg

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

:20/:20 Single Leg Romanian Deadlift Hold , light to moderate KB

Rest 20 seconds

4/4/4 Banded Chop (High, Mid, Low) Each Side

Rest 20 seconds

6/6 Single Leg Rotational Medball Toss

-Rest 1:00 b/t sets-