WOD – Mon, Feb 10
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
CrossFit East River – WOD
Power Clean (Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps
% is Based on 1RM Power Clean
Record Working Weight
)
1.1.1.1 Denotes a cluster set of 4 single repetitions. If you’re feeling good, aim to perform 2-3 sets at heavier loads.
These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.
“Piggyback” (AMRAP – Rounds and Reps)
For Reps:
14:00 AMRAP
12 Dual Dumbbell Power Cleans
18 Push Ups
24 Air Squats
Dumbbells: 50/35lbs (22.5/15kg)
—
Goal: 6-9 Rounds
Score: Rounds & Reps
Stimulus: Cyclical / Complementary Triplet
RPE: 8/10
Primary Objective: Unbroken Power Cleans
Secondary Objective: Consistent Round Splits Across
[Piggyback: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Reps:
14:00 AMRAP
10 Dual Dumbbell Power Cleans
14 Push Ups
20 Air Squats
Dumbbells: 35/25lb, 15/12kg
—-
Level 1:
For Reps:
14:00 AMRAP
8 Dual Dumbbell Hang Power Cleans
10 Push Ups
15 Air Squats
Dumbbells: 25/15lb, 12/7kg
—-
Competitor / Rx+:
As prescribed
—
Big Class Option:
For Reps:
14:00 AMRAP
8/8 Single Dumbbell Power Cleans
18 Push Ups
24 Air Squats
Dumbbells: 50/35lbs (22.5/15kg)
—-
Masters 55+:
For Reps:
14:00 AMRAP
10 Dual Dumbbell Power Cleans
14 Push Ups
20 Air Squats
Dumbbells: 30/20lb, 14/9kg
—-
Travel / Hotel WOD:
As prescribed
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:
5 Rounds:
:20 second GHD Supine Hold (Arms Extended)
1:00 Weighted Plank (Hands)
-rest as needed to remain unbroken-
The goal here is a longer static hold focusing both posterior and then anterior. If you can’t go unbroken on the Chinese plank, modify time slightly to a challenging unbroken set.
Power Clean (Every 3:00 x 4 Sets
1.1.1.1 @ 80-90%
*Rest 10-15s b/t reps
% is Based on 1RM Power Clean
Record Working Weight
)
1.1.1.1 Denotes a cluster set of 4 single repetitions. If you’re feeling good, aim to perform 2-3 sets at 90%.
These are meant to be heavy, yet crisp today as we keep progressing our lifts moving in towards the end of this cycle.