WOD – Mon, Mar 3

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CFER Spotify Public Workout Playlist
🔗 CFER Open 2025

• Add ONE song
• Initiative to grow the CFER workout playlists
• Testing for The Open 2025
• No guarantee your song will play (during your heat)
• But will try and pull some requested songs if they fit the beat/vibe/mix
• Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though

What is The CrossFit Open?

🔗https://games.crossfit.com/open/overview

– Official CrossFit HQ sign-up link

What to Expect This Week:

Monday: Deadlift 5×5 + a Powerful Couplet of Power Cleans and High Box Jumps

Tuesday: Chest to Bar Skill Work and Progressions, then into a fun Triplet of Rowing, Chest to Bar, and Wall Walks

Wednesday: Snatch Complex + a High Intensity Couplet of Power Snatch and Bar Facing Burpees

Thursday: Full Body 30:00 EMOM, working in just enough of a dose to help things move through a bit and develop the aerobic system and movement patterns.

Friday: A Team of 3 workout that will have athletes challenged in various forms.

Saturuday: Open 25.2

Sunday: Gymnastics Density Triplet and a little pump finisher.

CrossFit East River – WOD

Deadlift (Every 3:00 minutes x 5 Sets
5 Reps @ 70-75% of 1RM)

We are looking for some strong sets of 5 reps to be done every 3:00 minutes here at 70-75% of your 1RM Deadlift. The goal here is more strength maintenance and form work for the posterior chain. Avoid the pitfall of going big here as that will stress the system out going into the Week.

“Skinny Pete” (Time)

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 185/125lb, 84/57kg

Box Height: 30/24in

*Box Jumps can be a step-down or jump down
Goal Time Domain: 4-7 minutes

Time Cap: 8 minutes

Primary Objective: Complete the workout in 4-7 minutes with controlled power cleans and fast, efficient box jumps.

Secondary Objective: Move consistently with minimal rest between transitions, aiming for unbroken or strategic sets.

RPE (Rate of Perceived Exertion): 8-9/10

Expect to feel breathless but not completely maxed out until the last round.

[Skinny Pete: Levels] (Time)

Level 2:

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 155/105lb, 70/48kg

Box Height: 24/20in

—-

Level 1:

For Time

5-4-3-2-1

Power Cleans

20-16-12-8-4

Box Step-Ups

Barbell: 75% of 1RM

Box Height: 24/20in

—-

Competitor / Rx+:

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 225/155lb, 102/70kg

Box Height: 30/24in

—

Big Class Option:

As prescribed

—-

Masters 55+:

For Time

5-4-3-2-1

Power Cleans

10-8-6-4-2

Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in

—-

Travel / Hotel WOD:

For Time

10-8-6-4-2

Dual Dumbbell Power Cleans

Box Jumps

Dumbbells: 70/50lb, 32/22.5kg

Box or Bench Jump

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

10:00 – 12:00 EMOM

Minute 1 – :30 of Prone Banded Hamstring Curl

Minute 2 – :30 of Bearhug Banded Side Steps