WOD – Mon, Dec 2
Announcements
✨ NEW: EXTRA HOURS Membership Available
🗓 Workout anytime that fits your schedule.
🔑 Gym / Equipment access during Off-Class times.
📧 Talk to Griff or email: team@beastiver.com
Monday: Back Squat 5×5
Couplet: Row + Squat Clean
Tuesday: Inversion Practice + Ring Muscle-Up Progression
Double Unders + Step-Overs + Handstand Push-Ups + Ring Muscle-Ups
Wednesday:TnG Power Snatch 5×5
Couplet: Deadlift + Box Jump Over
Thursday:Back Rack Lunge + Dumbbell Bench Press
Row + Farmers Carry + Push-Up + Toe to Bar
Friday: 2 Front Squat + 2 Jerk
Couplet: Wall Balls + Pull-Ups
Saturday:
Triplet: American Kettlebell Swings + Lateral Burpees over the Rower + Sprint Row
Sunday
Run + Strict Knee to Elbows + Dual KB Front Rack Carry + Wall Walks + Nose to Wall Handstand Hold + Double Unders
CrossFit East River – WOD
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)
“Panama” (6 Rounds for weight)
Every 90 seconds x 6 Sets
12/9 Calorie Row
3 Squat Cleans
Score = Total Load
Suggested Squat Clean Load of 70%+ of 1RM
Goal: Build to around 80-85% of 1RM Squat Clean
Stimulus: Battery Work
RPE: 7-8/10
Primary Objective: Complete each working set in under 75 seconds
Secondary Objective: Complete each set of cleans in under 30 seconds
[Panama: Levels] (6 Rounds for weight)
Level 2
Every 90 seconds x 6 Sets
10/8 Calorie Row
3 Squat Cleans
—-
Level 1:
Every 90 seconds x 6 Sets
9/7 Calorie Row
5 Hang Power Cleans
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
Every 90 seconds x 6 Sets
10/8 Calorie Row
3 Squat Cleans
—-
Big Class:
Every 2:00 x 6 Sets
10/8 Calorie Row
3 Squat Cleans
*Starting Athletes on 40 second Delay
—-
Travel / Hotel Gym:
Every 90 seconds x 6 Sets
40 second Cardio Choice
6 Dual Dumbbell Squat Cleans
Mobility
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories (Checkmark)
For Quality:
6 Rounds (12:00 Clock)
30 Seconds – Weighted Wall Sit
-rest :15-
30 Seconds -Barbell Hip Thrusts
-rest :45-
Weighted Wall Sit with either Goblet Loaded, Sandbag, or Dual Kettlebell Front Rack
Barbell Loads: 95/65lb, 43/30kg