WOD – Sat, Feb 15

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

“Sticky Gecko” (Time)

4 Rounds for Time, With a Partner

400m Med Ball Run**

50 Partner Wall Balls

50 American Kettlebell Swings

**If rain:

500/400m Row – Split

(one partner rows, other holds MB OH)

Medball: 20/14lb, 9/6kg, 10/9ft

Kettlebell: 53/35lb, 24/16kg
–

Score = For Time

Goal Time Domain : 20-25 minutes

Cap : 28:00

Primary Objective: Complete the Wall Balls unbroken

Secondary Objective: Complete the Kettlebell Swings in sets of 10 or greater

[Sticky Gecko: Levels] (Time)

Level 2:

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 American Kettlebell Swings

Medball: 20/14lb, 9/6kg

Kettlebell: 44/26lb, 20/12kg

—

Level 1:

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 Russian Kettlebell Swings

Medball: 14/10lb, 6/4kg

Kettlebell: 35/18lb, 16/8kg

—

Competitor / Rx+ :

WB: 30/20lb, 14/9kg

KB: 70/53lb, 32/24kg

—

Masters 55+:

4 Rounds for Time, With a Partner

400m Medball Run

50 Partner Wall Balls

50 Russian Kettlebell Swings

Medball: 20/14lb, 9/6kg

Kettlebell: 44/26lb, 20/12kg

—

Big Class:

As Prescribed

—

Limited Equipment: Solo

4 Rounds for Time

400m Run

50 Air Squats

50 American Kettlebell Swings

Kettlebell: 53/35lb, 24/16kg

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

5 Sets: For Quality

50ft (15m) Sled Push, For Load

12/12 Banded Terminal Knee Extensions