WOD – Fri, Jan 31
Announcements
✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!
Rx: 2500. // S: 1500
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
Week Overview:
- Monday: Battery Work
- 21:00 EMOM Couplet of Burpee Box Jump Overs + Clean Complex (Clean + Hang Clean)
- Tuesday: Cyclical Upper Body Interference
- BMU + Alt DB Snatch + Push-Up, Toe to Bar + Push Press + Cal Row
- Wednesday: Absolute Leg Strength
- Back Squat Absolute Strength (Heavy 3s)
- 8:00 AMRAP Leg Stamina Triplet: DB Power Cleans + DB Reverse Lunges + Double Unders
- Thursday: Aerobic/Bodyweight Focus
- Run + Burpees, Row + Wall Walk
- Friday: Olympic Lifting and Sprint Chipper Tester
- Snatch Pull + Snatch
- Wall Balls + Chest to Bar Pull-Ups + Power Snatch
- Saturday: Upper Body Push / Lower Body Pull
- 3 Person Team Style Max Rep EMOM Triplet: Bench + Deadlift + Cal Bike
- Sunday: Full Body Pure CrossFit Pump
- Out and Back Intervals : HSPU + DB Step-Ups + Renegade Rows + Double Unders
🔗Friday Night Schedule Shift – Poll LINK
We are thinking about offering more on Friday’s and we want your opinion!
Click the above link and let us know!
🎽The Open is here – Shirt order
– Pick size and style
🔗https://forms.gle/D4WY6D8bjByboneP6
CrossFit East River – WOD
Snatch (For Load:
Every 1:30 x 8 Sets @ 75%+
1 Snatch Pull
1 Squat Snatch)
—
% is Based on 1RM Squat Snatch
Build to an RPE 9 (~10lbs/5kg in the tank) for the day by feel. This does not need to be touch and go, but the hands must remain on the bar.
Record Each Working Weight
“Mewtwo” (Time)
For Time:
60 Wall Balls
45 Chest to Bar Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 135/95lbs (61/43kg)
Goal: 8:00 – 13:00
Time Cap: 15:00
RPE: 10/10
Stimulus: Sprint Chipper
[Mewtwo: Levels] (Time)
Level 2:
For Time:
60 Wall Balls
45 Pull-Ups
30 Power Snatch
Wallball: 20/14lb, 9/6kg
Barbell: 95/65lb, 43/30kg
—
Level 1:
For Time:
60 Wall Balls
45 Ring Rows
30 Hang Power Snatch
Wallball: 14/10lb, 6/4kg
Barbell: 75/55lb, 34/25kg
—–
Competitor / Rx+ :
Wall Balls: 30/20lb, 14/9kg
——
Masters 55+:
For Time:
60 Wall Balls
45 Pull-Ups
30 Power Snatch
Wallball: 14/10lb, 6/4kg
Barbell: 75/55lb, 34/25kg
—–
Big Class:
As prescribed
—-
Limited Equipment
For Time:
90 Air Squats
30 Strict Pull-Ups
60 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
8-10 Feet Elevated Ring Rows
10-12 Dual Dumbbell Zottman Curls
:30-:40 second Weighted Wall Sit