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
Goal: 4:00-7:00 minutes
Time Cap: 10:00
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
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-