WOD – Wed, Dec 11

December 11, 2024Uncategorized

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

🎄 Modified “Holiday Week” Schedule

– Check Wodify for updates

– Extra Hours Open Gym membership avail if in town

– Email team@beastriver.com if interested

Monday: Back Squat
BMU + DU + Goblet squats

Tuesday: EMOM

HSPU + Row + WW + V-up

Wednesday:Power Clean

Run+Squat Clean+Box Jumps

Thursday: Bench Press + Deadlift
Couplet: Burpee Pull-Ups + DB Snatch

Friday: Squat Snatch
Overhead Squat + Toe to Bar + Row Calories

🎅 Saturday: 12 Days of Christmas WOD

✋ Glute & Pump Sesh Pause until 2025

Friday 5p – Regular WOD

CrossFit East River – WOD

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean)

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Building to a Heavy for the Day

Stimulus: Barbell Conditioning and Cycling

“Spy Game” (Time)

3 Rounds For Time

400m Run

10 Box Jump Overs

3 Hang quat Cleans

Box Height: 24/20in

Barbell: 185/125
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Goal: 11:00-15:00

Time Cap: 15:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

[Spy Game: Levels] (Time)

Level 2

3 Rounds For Time

400m Run

10 Box Jump Overs

3 Hang Squat Cleans

Barbell: 135/95

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Level 1:

3 Rounds For Time

400m Run

10 Box Jump Overs

3 Hang Power Cleans

Barbell: 95/65

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Competitor / Rx+:

3 Rounds For Time

400m Run

20 Box Jump Overs

5 Hang Squat Cleans

Barbell: 205/135

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Big Class:

As prescribed

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Travel / Hotel Gym:

Sub Bench Jump Overs

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:

5 Sets

7/7 Single Arm Dumbbell Z-Press

14 Chest Supported Dumbbell Rows

Rest as needed b/t sets and exercises