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Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Shoulder Press (E2 x 5
Set 1 – 10 reps @ BB
Set 2 – 8 reps @ 65%
Set 3 – 8 reps @ 75%
Set 4 – 4-6 reps @ 80%
Set 5 – 3-5 reps @ 85%

*Finish out any failed strict press reps as Push Press.)

Squeezers (Time)

30-20-10

Single Arm KB/DB Push Press – Alt.

Toes to Bars / Knee Raises

s: 26/35

x: 53/35

Time Cap: 12 minutes
The TTB are meant to create some extra fatigue in the core and grip to make the KB more challenging. Plan breaks on TTB to chip away at the bigger sets.

Press are alternating, only one arm works at a time and the reps are split.

15/15

10/10

5/5

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Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

The Small Pyramid (AMRAP – Reps)

2m ON : 2m OFF x 6 RNDs

4 power cleans

8 lateral burpees bar

Max Cal Row

–rest 2 min between rounds–

s: 115/80 or 95/65

x: 155/105

+: 185/125
Target – The power cleans are meant to be heavy enough that only the strongest of members will try touch and go. But singles should still be performed at a fast pace. The majority of the time on each interval will be spent on burpees and rowing so make sure to not come out too hot in the early rounds.

.

Feel – High metabolic output on each interval with some recovery.

Can partner and switch on the rests.

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Back Squat (1 Back Squat build to 92.5%

E 2:30 x 6 sets
——————-
Set 1 – 10 reps BB
Set 2 – 6 reps @ 35-45%
Set 3 – 3 reps @ 55-60%
Set 4 – 3 reps @ 70-75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 92.5 %)

Levels (AMRAP – Rounds and Reps)

AMRAP 7

4-6-8-10-12… DB Snatch

7 Box Jumps

s: 35/20

x: 50/35

+: 70/50 30″/24″
Flow – The snatches increase by 2 reps each round while the box jumps stay the same.

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Warm-up (No Measure)

EMOM x 8 min – w’ partner

m1:

a1) 1-2 Strict TTB / Knee Raises

a2) 1-2 :HSPU Negative / Piked

m2: 2 Hang Power Cleans
Metcon Prep, build to heavier than workout..

– Athletes must stand the weight up BEFORE beginning the hang power clean.

Partner Throwdown (AMRAP – Rounds and Reps)

Partner Workout: AMRAP 16m

11 TTB / Knee Raises

9 Hang Power Cleans

5 Kipping HSPU / Wall Walks to target

s: 95/65

x: 115/80

+: Strict hspu / 135/95

– alternate full movements per person
Each movement will require most to break them up to keep moving. With alternating you should be able to take some time to recover between each movement in order to keep a consistent pace.

Feel – Bottleneck heavy workout with upper body fatigue.

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Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Strength (4 Rounds for weight)

E 2m x 4 sets

DB Suitcase ATG split squats (2s down 2s up) )

8-10/sd

Scaele:

Bodyweight
Strength Notes:

– These split squats are meant to be ROM focused.

– Drive the knee forward while keeping a controlled tempo.

– The tempo today is a 2 second negative and 2 second concentric with no pauses between.

Metcon (AMRAP – Reps)

EMOM x 20 m or 4 Rounds

( :30 ON / :30 OFF )

m1: DU / CC / SU (aim 50)

m2: SA DB OH Lunge – Left

m3: Burpee to Line

m4: SA DB OH Lunge – Right

s: 35/20

x: 50/35

+: 70/50
Score is Lunges and Burpees

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

BMU – Strength Skill (AMRAP – Reps)

A1) EMOM x 6 min

Progressions / Drills

m1) 1-3 Jump to Pike

m2) 1-3 Tight and Patent arch

m3) 1-3 Hip Drive + Press down

A2) BMU – EMOM x 4

Beginner: 1-5 Jumping BMU

Intermediate: 1-3 bmu

Advanced: 4+ bmu
Strength Notes:

– This week we are focusing on Bar muscle up skill progressions.

– Everyone will be able to work through these steps to practice positions on the swing specifically.

– Afterward those with BMU can use the EMOM to build volume, while we also have options for intermediate and beginner athletes to build strength and comfort with the movement.

“Charge!” (AMRAP – Reps)

:90 ON / :90 OFF x 5 sets

12 Box Jumps / Step Ups

MAX Shuttle Runs

–rest 90 seconds–

Scale: Volume

10 BJ / Step-ups

*goal is to have about 60 seconds to run
Intent – Shuttle run conditioning.

Target – This workout is very focused on building endurance with shuttle runs. The box jump overs should be a relatively quick buy in followed by steady state running. Try to focus on footwork with the shuttle runs to maintain consistent pace.

– Athletes can sub a 200m Run

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

UNLOADED (Time)

For time: Cap 12

30/24c Row

16 Alt. V-Ups / tucks

30 Push-ups / knees

16 V-ups

20 HR Push-ups

16 Knee Tucks

10 Clapping / Explosive Push-ups

30/24c row
Intent – Bodyweight muscle endurance.

Shoulder Press (E 2:30 x 4
10 – 52%
10 – 55%
8 – 60%
8 – 65%)

– This week has higher volume on strict press with lighter loads than previous weeks.

– Any failed reps should be finished as split jerks. Because the load is lighter this will add some skill practice on split jerks.

– For anyone who is not proficient in split jerks they may finish the reps as push jerks.

UNLOADED (Time)

For time: Cap 12

30/24c Row

16 Alt. V-Ups / tucks

30 Push-ups / knees

16 V-ups

20 HR Push-ups

16 Knee Tucks

10 Clapping / Explosive Push-ups

30/24c row
Intent – Bodyweight muscle endurance.

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Power Snatch (EMOM x 7
1 Power Snatch
1-1-1-1-1-1
– Build to 80%)

– Barbells come from the ground. Athletes should aim for strong leg drive and full lockout on the catch.

Metcon (AMRAP – Reps)

2m ON : 2m OFF x 4 sets

200m Run

6 Hang Power Snatches

Max Burpee Over Barbell

s: 75/55

x: 95/65

+: 115/80
Feel – High heart rate and density

_ Athletes need to push the run to make sure they finish the snatches and allow for at least :30s of burpees.

_ The Snatches should be ligh enough to go unbroken.

_ Athletes can share bars

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Back Squat (Build to 90%
E 2min x 5
Set 1 – 3 reps @ 35-45%
Set 2 – 3 reps @ 55-60%
Set 3 – 3 reps @ 70-75%
Set 4 – 1 reps @ 80-85%
Set 5 – 1 rep @ 90%)

Strength Notes:

– The single on back squats today will be heavy reaching up to 90%.

– Take the time to build up and ensure good positions and bracing.

– Afterward we are dropping the weight to accumulate some volume at lower percentages.

Back Squat (Every 2:00 x 3 sets:
3-5 @ 77-82.5%)

D.”Deadball” (Time)

3 Rounds: cap 9

15 Deadlifts

30 Wall Ball Shots

x: 225/155

Scale options;

135/95 / lower WB target

185/125

205/135

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CrossFit East River – WOD

CHAD – Partner (AMRAP – Reps)

45 min AMRAP:

Box Step Ups

*20′ box height

*15-20 lb external load

*Could be a weighted backpack, holding a medball, or with a sandbag.

*Must switch every 10 reps.

*Scale weight / height / volume
Target – The goal of this workout is to move steady . With a partner you can off-set the volume, but even with a partner this workout has an extremely high rep count and should be approached with caution.

Chad is 1,000 box step-ups.

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