WOD – Tue, Dec 17
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
DB Squat + DU + WW
Tuesday: Power Snatch
Power Snatch + Run
Wednesday: Squat Clean Thruster
Thrusters + Burpee over the bar
Thursday:
Run + Press
Friday: EMOM
Pull-ups + rowing + DB Bench + TTB
Saturday:
Deadlifts + Box Step Ups + Rope Climbs
✋ Glute & Pump Sesh Pause until 2025
🎄 Modified “Holiday Week” Schedule
– Check Wodify for updates
20th Fri: 7a & 8a ONLY
21: Sat: Regular
22nd Sun: Closed
23rd Mon: Closed
24th Tue: 9a & 10a
25th: CLOSED
26th: Wed 9a & 10a
27th: Closed
28th: Sat. Reg
CrossFit East River – WOD
Power Snatch Complex / Technique Focus (5 Rounds for weight)
Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch
“Rainbow Road” (Weight)
20:00 AMRAP
400m Run
10 TnG Power Snatch
—
Score = Total Load Lifting
This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt.
Score would look like
10 Tng Reps @ 135
10 TnG Reps @ 140
10 TnG Reps @ 145
10 TnG Reps @ 150
Sum Total of the weight that was on the bar = 570lb
Stimulus: Barbell Cycling / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete 5+ Rounds
Secondary Objective: Most total load lifted per set
[Rainbow Road: Levels] (Weight)
Level 2:
As prescribed
—-
Level 1:
20:00 AMRAP
400m Run
10 Hang Power Snatch
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
As prescribed
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
20:00 AMRAP
400m Run
20 Alternating Dumbbell Snatch
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM
Minute 1 – :40 Plate Hop Series
Minute 2 – 2/2 Single Leg Hop to Broad Jump
Minute 3 – 3 Box Jumps, Building in Height