WOD – Fri, Feb 14

February 14, 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

– Canceled: 6a & 7a

+ 8a, 9a, 10a,

+ 5p, 6p, 7p

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CrossFit East River – WOD

Split Jerk (Record 1RM for Part B Here)

“Chickenrat” (Time)

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Push Jerk

Box Jump Overs

Barbell: 135/95lb, 61/43kg

Box Height : 24/20in

Part B) 10:00-20:00

Establish a 1RM Split Jerk (From the Rack)
Time Domain for Conditioning: 5-7 minutes

Time Cap: 10 minutes

Score for Part A) Time

Score for Part B) Load

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10

Primary Objective: Complete the Push Jerk + Box Jump Over Couplet in under 8 minutes

Secondary Objective: Reach or exceed 90% of your 1RM Split Jerk

[Chickenrat: Levels] (Time)

Level 2:

115/75lb, 52/34kg

—

Level 1:

75/55lb, 34/25kg

Box Step-Ups

—

Competitor / Rx+ :

155/105lb, 70/48kg

—

Masters 55+:

95/65lb, 43/30kg

—

Big Class:

As prescribed

—

Limited Equipment

Part A) 0:00-10:00

For Time:

1-2-3-4-5-6-7-8-9-10

Dual Dumbbell Push Press

Bench Jump Overs

Dumbbells: 50/35lb, 22.5/15kg

Part B)

3 x 30 second Nose to Wall Handstand Holds

Rest as needed b/t sets

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

4 Sets: For Quality

6-8 Dual Kettlebell Z-Press

10/10 Single Leg Rotational Medball Wall Toss