WOD – Tue, May 6

May 6, 2025Uncategorized

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Week of 5/5 WOD Overview

Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
Tuesday: Power Clean & Jerk – Open WOD 13.4
Wednesday: Running, Rope Climbs, Double Unders
Thursday: Strict Press – Wall Walks, Thrusters, BBJO
Friday: Deadlift – Situps, Deadlifts, Pullups
Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Power Clean + Jerk (Weight)

Power Clean + Jerk

Every 2:00 minutes x 6 Sets

1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Barbell: 135/95lb, 61/43kg

Coaching Notes, Strategy, and Goals

Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)

Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep

Secondary Objective : Maintain sets of 3+ on Toe to Bar

Stimulus: Barbell / Midline Conditioning

RPE : 9/10

[Open 13.4 Levels]

Level 2:

Barbell: 95/65b 43/30kg

Level 1:

7:00 AMRAP

3-6-9-12-15…

Power Clean and Push Jerk

Kipping Knees to Chest

Barbell: Choice on Loads, Suggested at around 60% of 1RM

Masters 55+:

Barbell: 75/55lb, 34/25kg

Competitor:

As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories

4 Sets: For Quality

15 Weighted GHD Hip Extensions

3-5 Dragon Flags

:30/:30 Side Plank