WOD – Mon, Jul 8
Announcements
💪 🛑 Pump Sesh Paused For The Summer:
- Will have one here and there
CrossFit East River – WOD
Warm-Up (No Measure)
3 Sets, For Quality
10 PVC Pipe Pass Throughs
5 Overhead Squats
5 Snatch Balance
10 Medball Cleans
5/5 Quadruped Thoracic Rotations
Squat Snatch (On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load
Rest as needed
)
Extra Instructions / Scaling Adjustments
Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of
Karabel (Time)
10 Rounds for Time
3 Power Snatch 135/95lb, 61/43kg
15 Wall Balls 20/14lb, 9/6kg
*Programmed for PRVN Affiliate July 9th, 2021
Time Domain: 10:00-15:00
Time Cap: 18:00
Stimulus: Quad Stamina / Muscular Endurance
RPE: 8/10
Primary Objective: Complete each round in under 75 seconds
Secondary Objective: Remain unbroken on Wall Balls throughout
[Karabel: Levels] (Time)
Level 2
10 Rounds for Time
3 Power Snatch 115/75lb, 52/34kg
15 Wall Balls 20/14lb, 9/6kg
—-
Level 1:
10 Rounds for Time
3 Hang Power Snatch 75/55lb, 34/25kg
12 Wall Balls 14/10lb, 9/6kg
—-
Masters 55+:
10 Rounds for Time
3 Power Snatch 95/65lb, 43/30kg
12 Wall Balls 20/14lb, 9/6kg
—
Competitor / Rx+:
10 Rounds for Time
3 Power Snatch 185/125lb, 84/57kg
15 Wall Balls 30/20lb, 14/9kg
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
10 Rounds for Time
6 Alternating Dumbbell Snatch
18 Air Squats
PRVN Recovery #7 (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
3-4 Sets, For Quality
10/10 RNT Split Squat
10 Seated Barbell Goodmorning
15 Ring Hamstring Curls