WOD – Fri, May 16
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CrossFit East River – WOD
General Prep
2:00 Cardio Choice
—
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Wrist Circles
-Trunk Rotations
-Bow and Bend
– Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Snatch Grip Push Jerk
Then add loads to the barbell and build to working weights
Hang Power Snatch (10:00 EMOM
3 Reps @ 60-65%)
% of 1RM Power Snatch
The primary focus will be on keeping the barbell close and working into a fast turnover. The goal is to stay snappy and quick into the punch. Finish strong and then reset to the top of the lift before catching and then resetting back to the knee for reps 2 and 3.
Key focus areas:
Speed through the Middle
Bar Close
Snappy Turnover
Modifications:
This is a great style of weightlifting session for both newer athletes to the lifts and more experienced athletes. Plan to have all athletes tackle this as prescribed.
“Drop it Like it’s Hot” (AMRAP – Rounds and Reps)
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
–
Goal: ~ 6 Rounds
Stimulus : High Intensity Triplet / Mixed Modal Glycolytic work
RPE : 8/10
Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective : Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.
[Drop it like its Hot: Levels] (AMRAP – Rounds and Reps)
Level 2:
10:00 AMRAP
5 Strict Handstand Push-Ups to 2in Riser
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Level 1:
10:00 AMRAP
5 Box Pike Handstand Push-Ups (Kneeling)
10 Alternating Dumbbell Hang Snatch
10 Box Step-Overs
Dumbbell: 30/20lb, 14/9kg
Box Height: 24/20in
Masters 55+:
10:00 AMRAP
5 Strict Handstand Push-Ups to 2’’ Riser
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Competitor:
10:00 AMRAP
5 Strict Deficit Handstand Push-Ups 3/1.5in
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 70/50lb 32/22.5kg
Box Height: 30/24in
Travel / Hotel:
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Bench Jump all the way Overs
Dumbbell: 50/35lb, 22.5/15kg
Bench Height: 18in
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 (Checkmark)
5 Sets: For Quality
5 Strict Dips
10 Dual Dumbbell Bench Press
10/10 Half Kneeling Banded Chop