WOD – Tue, Nov 26
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: Bar Muscle-Up Progression
Triplet: Single Arm Overhead Lunges + American Kettlebell Swings + Bar Muscle-Ups
Tuesday: 1RM Clean and Jerk within the Workout
Triplet: Power Snatch + Power Cleans + Thrusters
Wednesday
Couplet: Rowing + Burpee Box Jump Overs
Thursday:
Pull-Ups + Push-Up + Sit-Up + Air Squat, Run + KBS + Pull-Up, Thruster + Pull-Up, Run + Overhead Squat + Ground to Overhead, Run + Box Jump + Wall Balls
Friday
3RM Overhead Squat
Triplet: Wall Walk + Toe to Bar + Alternating Dumbbell Snatch
Saturday
Hero WOD “Roy”
Triplet: Deadlifts + Box Jumps + Pull-Ups
Sunday
N/A
Every 4:30 x 6 Sets
Triplet: Echo Bike + Push-Ups + Wall Balls
CrossFit East River – WOD
Warm-Up
:45/:45 Doorway Stretch
5/5 World’s Greatest Stretch
10 Bootstrap Squats w/ Block & Twist
-then-
For Quality
4 Rounds
6/6 Single Arm Dumbbell Strict Press, Building
9 Dumbbell Goblet Squats
12 Banded Good Mornings
Barbell Primer
2 Sets, With Empty Barbell
5 Hang Power Snatch
5 Snatch Grip Push Press
3 Hang Power Clean
3 Hang Squat Cleans
3 Push Press
3 Thrusters
3 Split Jerk
—
Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day
“PRVN Strong” (Time)
For Time & Load:
Against a 16:00 Clock
7 Rounds
7 Power Snatch
7 Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: 95/65lb, 43/30kg
—
Goal: 9:00-12:00
Score: Time & Log Clean and Jerk in Separate
RPE: 9/10
Primary Objective: Attack Your Strengths
Secondary Objective: Unbroken Thrusters
Clean and Jerk (Load component of PRVN Strong)
[PRVN Strong: Levels] (Time)
Level 2:
Barbell: (75/55lbs, 34/25kg)
—-
Level 1:
For Time & Load:
Against a 16:00 Clock
7 Rounds
7 Hang Power Snatch
7 Hang Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: (45/35, 20/15kg)
—-
Competitor / Rx+:
Barbell: 115/80lbs (52/36kg)
—
Masters 55+:
Barbell: (75/55lbs, 34/25kg)
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Time:
7 Rounds
14 Alternating Dumbbell Power Snatch
7 Dual Dumbbell Power Cleans
7 Dual Dumbbell Thrusters
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 – 5 Snatch Grip Segmented Deadlift @ 90% of 1RM
Minute 2 – 3/3 Rotational Broad Jumps
Minute 3 – 3 Tall Box Jumps, Building