Today's WOD

Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Back Squat (10-8-6-4-3-2
%: BB-55-70-80-(85-90-(93-95))

– No Pause

– This will be our last heavy day before testing next week.

– The last two sets should be challenging but should give a good idea of what weight members will shoot for next week.

“DB Cooper” (Time)

4 Rounds for Time:

12 DBL DB Farmer FWD Lunge Steps

9 DBL FR Front Squats

6 DBL DB Push Presses

Time Cap: 9 minutes

s: 35/20

x: 50/35
– Athletes can sub KBs

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Announcements

Ladies WOD: 8/26

Coney Island – Interest poll

CrossFit East River – WOD

Skill (No Measure)

In 8 min

Jumping Bar Muscle Up Practice

Band BMU Practice

Get Off Your Chest (AMRAP – Reps)

EMOM x 18m

m1: 2-3 BMU / 5 Strict C2B / Banded

m2: Max Burpee to Line

m3: 10/8c Row

– Rest in remaining time after row

*Score is Burpees

*Min work requirement if more rest is needed: 3 Burpee to line / 3 Cals

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CrossFit East River – WOD

Snatch Complex (Every 2min by 4 sets
Hang P. Snatch + Hang S. Snatch

Scale:
H. P. Snatch + H. P. Snatch + OHS

Weight across: 65%-75%)

– Pick load based on ability to complete both Snatches.

– If athletes are limited by the squat snatch weight, then a lighter load should be used to catch in a squat if mobility allows.

OO7 (AMRAP – Rounds and Reps)

AMRAP 7

7 Power Snatches

35 DU / CC or 50 SU

7 Overhead Squats

35 DU / CC or 50 SU

s: 75/55

x: 115/85

+: 135/95

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Announcements

👟 👕 EV Donation Drive through end of the week.
– Bring your shoes and clothes to donate.

Survey: Coney Island Date Link– Help us pick a date

CrossFit East River – WOD

Bench Press (E 2 x 5
2-2-2-2)

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Announcements

👟 👕 EV Donation Drive through end of the week.
– Bring your shoes and clothes to donate.

Survey: Coney Island Date Link– Help us pick a date

CrossFit East River – WOD

Merry Go Round (Time)

3 RNDs*

60/48c Row – Split every 10/8c

40 Box Jumps – Alt.

20 Clean and Jerk – Split however

*Weights increase each rnd

Scale:

75/55, 95/65, 115/85

Rx:

115/85, 135/95, 155/105

+:

135/95, 185/125, 205/135

cap 30
Intent – Ascending weight clean and jerks under fatigue.

Target – The bike and the box jumps should be done at a steady pace from the beginning. Most will get bottlenecked by the clean and jerks at some point. The weight should start light-moderate to allow for fast singles back and forth. As it gets heavier the last set should still allow both partners to alternate reps with a few seconds of rest between.

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CrossFit East River – WOD

Power Snatch (Power Snatch
E2x5
Build to Heavy 3: Cycled Power Snatches
3-3-3-3-3

Scale: 3 Singles – not Touch N Go)

– Try to match or best your 3RM from last Monday.

Metcon (Time)

3 Rounds

400m Run

5 Power Snatch

10 TTB

s: 75/55

x: 95/55

+: 115/85

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CrossFit East River – WOD

Handstand Push-ups (EMOM: x 10m
m1: Row 6/4c
m2: 2-4 Handstand Push-ups Practice (A,B,C)

A: Negatives / Piked Box
B: Regular Strict
C. Wall Facing
Wall Facing: Assumes athlete already has strict HSPUs.)

WOD (Time)

1000/800m row

21 HSPU / Box / DB Strict Press (35/20)

21 KBS – American

500/400m Row

15 HSPU

15 KBS

250/200m Row

9 HSPU

9 KBS

Cap 20

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CrossFit East River – WOD

Pause Back Squat (10-10-8-8 – (21X1)
%: 55-60-65-70)

*Volume up, back off on loading this week.

– This is a back off week on back squats.

– Percentages should be manageable across and should feel easier than the last few weeks even with the higher volume.

– If needed lower percentages to ensure members can hold the pause.

Sit-up, Get up (Time)

2 RNDs

10 DB OH Lunges Steps (1 Rnd L/ 1 Rnd R)

15 Ab Mat Sit-ups

cap 11

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CrossFit East River – WOD

Strength Building (Weight)

4 sets – Superset

5-7 DBL DB Bench

5-7 Strict Chin-ups / Weighted / Banded

Rest 1 min
– This builds from 7/18 moving from 6-8 reps down to 5-7.

– Athletes should look to add weight to make the rep range challenging.

“Upside Down for Dumbies” (AMRAP – Reps)

2 sets:

AMRAP 3min

2 wall walks

8 DB power snatch (50/35)

–rest 2 min —

AMRAP 3min

4 Handstand pushups / Pike Push-ups / HR Push-ups

8 DB power snatches (50/35)

–rest 2 min —
– We have two separate AMRAPs today that will each be performed twice.

– This will be a shoulder burner so those that move too quickly early on may need to rest a lot later.

– Find a steady pace that you can recover during the 2 minute rest windows.

*Target Score – 4+ rounds on each AMRAP

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CrossFit East River – WOD

Cluster (EMOM x 10min
Mins 1-5: 2 Squat Cleans
Mins 6-10: 2 Clusters)

Squat clean + Thruster
– Range 65-75% of Thruster max

– Athletes can build heavier if moving the barbell well.

– Our movements build upon each other switching half way in the EMOM. Athletes should use the first 5 mins to practice catching the bar for the thruster.

“From the Top” (AMRAP – Rounds and Reps)

3 Rounds of:

2 minute ascending ladder (2:1)

2-4-6-8-10…etc.

Thruster

Burpee over bar

–rest 1:00 between sets–

*restart each round with the set of 2’s

s: 75/55

x: 115/85

+:135/95
– Athletes should go as far as they can in the ladder each round, resetting back at 2 at the start.

Feel – Short and fast moving with a quick reset.

Target – We want to push the pace early since each interval starts with such small sets. The burpees will cause some upper body fatigue and HR that will affect the thrusters.

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