Upper East Side

Crossfit

Partner WOD

“Heavy Mary” – 30 min Partner AMRAP:

Partner 1**: 1 round of Mary + 5 push jerks 155/105 lbs

Partner 2: row for calories

**Partner 1 is the time keeper – switch once partner 1 has completed a full round

1 round of Mary = 5 handstand pushups, 10 alternating pistols, 15 pullups

Scaling options: pike pushups, curtsy squats or alternating lunges, ring rows

EVF360

“Heavy Mary” – 30 min Partner AMRAP:

Partner 1**: 1 round of Mary + 5 double DB push jerks 50/35 lbs

Partner 2: row for calories

**Partner 1 is the time keeper – switch once partner 1 has completed a full round

1 round of Mary = 5 handstand pushups, 10 alternating pistols, 15 pullups

Scaling options: pike pushups, curtsy squats or alternating lunges, ring rows

Olympic lifting

Tall cleans – 4×3 at 40%

Time cap: 8 min

Clean pull + clean + jerk – 5x(2+1+1) at 70%

Time cap: 12 min

Paused power clean + power clean – 3x(2+1) at 75% – pause 3 sec in receiving position

Time cap: 8 min

Power clean and jerk – 7×1 at 80%

Time cap: 14 min

Front rack hold – 2x1min at 115%