WOD – Tue, Mar 18
Announcements
👀 IN-HOUSE OPEN LEADERBOARD
What to Expect This Week:
- Monday: Deadlift Strength+ Midline Conditioning Triplet
- Tuesday: Barbell Cycling and Grip Stamina
- Wednesday: Big Chipper, Long Duration, Leg Stamina
- Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
- Friday: Back Squat Strength + Simple Muscular Endurance Couplet
- Saturday: Partner Workout with Moderate Heavy Power Cleans
- Sunday: Bench Press + Quality Strength Conditioning Effort
CrossFit East River – WOD
“Steamroller” (Time)
#TEAMPRVNTUESDAY
For Time:
3 Sets
45 Double Unders
15 Hang Squat Cleans
12 Burpee Pull-Ups
36 Double Unders
12 Hang Squat Cleans
9 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 95/65lb, 43/30kg
Score: Time, Including Rest
Goal: 5:00-6:30 / Set
Time Cap: 25 minutes
Stimulus: Grip and Leg Stamina
RPE: 8/10
Primary Objective: Big Sets on Hang Squat Cleans
Secondary Objective: Burpee Pull-Up Tempo
[Steamroller: Levels] (Time)
Level 2:
For Time:
3 Sets
30 Double Unders
15 Hang Squat Cleans
9 Burpee Pull-Ups
20 Double Unders
12 Hang Squat Cleans
6 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg
Score: Time, Including Rest
—-
Level 1:
For Time:
3 Sets
60 Single Unders
15 Hang Squat Cleans
9 Burpee Jumping Pull-Ups
20 Single Unders
12 Hang Squat Cleans
6 Burpee Jumping Pull-Ups
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg
Score: Time, Including Rest
—
Competitor / Rx+:
Barbell: 115/75lbs (52/34kg)
—-
Masters 55+:
For Time:
3 Sets
30 Double Unders
15 Hang Squat Cleans
9 Burpee Pull-Ups
20 Double Unders
12 Hang Squat Cleans
6 Burpee Pull-Ups
-rest 2:00 b/t sets-
Barbell: 65/45lb, 30/20kg
Score: Time, Including Rest
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Time
18-14-10
Strict Pull-Ups
Dumbbell Push Press
Burpee Bench Jump Overs
Mobility
1:00/1:00 Banded Lat Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Tall Lunge Stretch and Hold
Foam rolling for quads and lats / upper back and shoulders
Optional Accessories (Checkmark)
For Quality:
14:00 EMOM
Minute 1 – 5 Strict Pull-Ups
Minute 2 – 5 Strict Ring Dips
Add load/remove assistance from last week as able