WOD – Mon, Apr 28

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

CrossFit East River – WOD

Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean)

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The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.

Stimulus: Power and Speed Strength

RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.

Key focus areas:

Keeping the bar close and maintaining a quality front rack position in the catch.

Smooth off the floor and speed through the hips

Modifications:

Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.

If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.

“Bend and Snap” (6 Rounds for time)

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 135/95lb, 61/43kg
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Goal: Complete each set in under 2:00 minutes

Cap: 2:30 / set

Stimulus : Barbell Cycling / Lactate Endurance

RPE : 8/10

[Bend and Snap: Levels] (4 Rounds for time)

Level 2:

Every 3:00 x 4 Sets

12/9 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 115/75lb, 52/34kg

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Level 1:

Every 3:00 x 4 Sets

10/8 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 75/55lb, 34/25kg

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Masters 55+:

Every 3:00 x 4 Sets

12/9 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 95/65lb, 43/30kg

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Competitor:

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

Barbell: 155/105lb, 70/48kg

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Travel / Hotel:

Every 3:00 x 4 Sets

15/12 Calorie Row

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Front Squats

Dumbbells: 2 x 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets: For Quality

8-10 Glute Ham Raises

:15-:20 GHD Supine Hold

100ft (30m) Reverse Sled Drag