WOD – Wed, Feb 12

February 12, 2025Uncategorized

Announcements

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press.

Monday:
- Power Clean Cluster Sets
- 14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
Tuesday:
- 2x 10:00 AMRAPs with 5:00 Rest: Cal Row + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Run + Wall Walks
Wednesday:
- Snatch Singles
- Back Squat Triplets
Thursday: Upper Body Pressing Emphasis
- For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
Friday:
- Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
- Split Jerk Heavy Single (Under Fatigue)
Saturday:
- For Time Partner Triplet: Medball Run + Wall Balls + Kettlebell Swings
Sunday:
- 8:00 EMOM: Strict Pull-Ups
- For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

Monday 17th – Holiday Schedule

– Will run a Saturday weekend Schedule

– 9a, 10, 11a,

– 12p Open Gym

CrossFit East River – WOD

Snatch (Every 90 seconds x 10 Sets
1 Squat Snatch @ 70%+)

Consistency & Technique: Use this session to dial in positioning, speed, and bar path under moderate load.

Build as Needed: Start at 70% and gradually increase if movement quality remains sharp.

Efficient Receiving Position: Catch the bar with control, stabilize, and stand up with confidence.

Back Squat (Every 3:00 minutes x 3 Sets
3 Reps @ 85-90%
)

Top Off the Tank: This session is designed to prepare for upcoming 10RM (next week) and 5RM (two weeks out).

Heavy Across: All sets should be at or above 85% to build confidence and strength before testing.

Focus on Bracing & Speed: Maintain tight core engagement and controlled descent with a strong, explosive drive out of the bottom.

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:

6:00 Tabata (:20 On/:10 Off)

-Single Leg Wall Sit

*Change legs each :20 window, so 6 sets per leg.

5 x 15 GHD Reverse Hypers (Medball Loaded)
Fight to keep each of the single leg Wall-Sit unbroken. Again, this is 6 sets of :20 per leg, alternating through the tabata.