WOD – Tue, Jul 1
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Week of 6/30 Programming Overview
- Monday: Strength: Back Squat – WOD: Row/Bike, KB Box Step Ups
- Tuesday: WOD: Power Snatch, Bar Facing Burpees
- Wednesday: WOD: Squat Clean, Bench Press, Wall Balls
- Thursday: Strength: Pull Ups – WOD: Running, TTB
- Friday: Strength: Deadlifts – WOD: Devil’s Press, Double Unders
- Saturday: Partner WOD – Thrusters, Box Jump Overs, Pull Ups
- Sunday: Hero WOD with Coach Connor
CrossFit East River – WOD
#TEAMPRVNTUESDAY
“Simple Design” (Time)
For Time:
3 Sets
12-9-6 Power Snatch
15-12-9 Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 95/65lbs (43/30kg)
Goal: 3:30-5:00 Sets
Score: Average Set Time
Time Cap: 20:00
Stimulus: Barbell Cycling Sprint / Burpee Power Output
RPE: 9/10
Primary Objective: Maintain fast, consistent cycle speed on snatches
Secondary Objective: Push the pace on bar-facing burpees and minimize transitions
[Simple Design: Levels] (Time)
Level 2:
For Time:
3 Sets
12-9-6
Power Snatch
Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg
Level 1:
For Time:
3 Sets
12-9-6
Hang Power Snatch
Lateral Burpees over the Bar
-rest 2:00 b/t sets-
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time:
3 Sets
9-7-5
Power Snatch
Bar Facing Burpees
-rest 2:00 b/t sets-
Barbell: 75/55lb, 34/25kg
Competitor:
Unbroken Power Snatch
Travel / Hotel:
For Time:
3 Sets
12-9-6 Dual Dumbbell Power Snatch
15-12-9 Lateral Burpees over Dumbbells
-rest 2:00 b/t sets-
Barbell: 35/25lb, 15/12kg
Core Finisher (Checkmark)
4 Sets: For Quality
1:00 Weighted Forearm Plank
Rest :15
:30 Side Plank (Right)
Rest :15
:30 Side Plank (Left)
Rest :30
Mobility Prep
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose