WOD – Mon, Feb 17

February 17, 2025Uncategorized

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

Week Overview:

This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.

Monday:
- 5RM Touch and Go Power Snatch
- 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
Tuesday:
- 10RM Back Squat
- For Time : Pull-Ups + DB Box Step-Overs + Bike
Wednesday:
- 10RM Bench Press
- Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
Thursday:
- 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
Friday:
- Toe to Bar + Chest to Bar + Bar Muscle-Ups
- For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
Saturday:
- For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
Sunday:
- 8:00 EMOM: Strict Pull-Ups
- For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

CrossFit East River – WOD

Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch

Building to a Heavy for the Day)

We are looking to start with a conservative set at 65% and then increase to a new Heavy 5RM for our Touch and Go Power Snatch. We originally tested this back the Week of December 2nd.

“Supernova” (AMRAP – Rounds and Reps)

12:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 50/35lb, 22.5/15kg

Score = Rounds + Reps
—

Goal Rounds:

Target 6-8+ rounds, maintaining a consistent pace of 1:30-2:00 per round.

Stimulus:

The workout challenges skill and efficiency while keeping intensity moderate to high. Smooth transitions and controlled breathing will be key to sustaining effort throughout.

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief.

[Supernova: Levels[ (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

4 Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

12:00 AMRAP

4 Box Piked Handstand Push-Ups

8 Alternating Dumbbell Hang Snatch

48 Single Unders

Dumbbell: 25/15lb, 12/7kg

—-

Competitor / Rx+:

12:00 AMRAP

6 Wall Facing Handstand Push-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 70/50lb, 32/22.5kg

—

Big Class Option:

As prescribed

—-

Masters 55+:

12:00 AMRAP

4 Handstand Push-Ups to 2’’ Riser

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 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 Load:

5 Sets

1:00 On/1:00 Off

-Weighted Tall Plank

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.