WOD – Wed, Mar 5
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
Snatch (Every 3:00 minutes x 5 Sets
Power Snatch + Overhead Squat
Rest 10-15 seconds
Squat Snatch
Starting @ 70% and increasing Loads)
—
We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.
“End Times” (Time)
For Time
10 Burpees Over Bar
20 Power Snatch 95/65lb, 43/30kg
10 Burpees Over Bar
Rest 2:00
10 Power Snatch 135/95lb, 61/43kg
20 Burpees Over Bar
10 Power Snatch 135/95lb, 61/43kg
Score = Total Time
*Facing if space
—
Time Domain: 8:00-12:00
Time Cap: 15:00
Primary Objective: Complete the workout between 8:00-12:00 , staying aggressive while managing fatigue efficiently.
Secondary Objective: Maintain consistent snatch mechanics under fatigue, ensuring smooth barbell cycling early and strategic singles later.
Stimulus: Barbell Cycling , High heart rate throughout , requiring smart pacing
RPE (Rate of Perceived Exertion): 8.5-9/10
The first half should feel fast and controlled (~7-8 RPE).
The second half will demand grit and strategic effort (~9-10 RPE).
[End Times: Levels] (Time)
Level 2:
For Time
10 Burpees Over Bar
20 Power Snatch 75/55lb, 34/25kg
10 Burpees Over Bar
Rest 2:00
10 Power Snatch 95/65lb, 43/30kg
20 Burpees Over Bar
10 Power Snatch 95/65lb, 43/30kg
—-
Level 1:
For Time
10 Burpees Over Bar
20 Hang Power Snatch 45/35lb, 20/15kg
10 Burpees Over Bar
Rest 2:00
10 Power Snatch 75/55lb, 34/25kg
20 Burpees Over Bar
10 Power Snatch 75/55lb, 34/25kg
—-
Competitor / Rx+:
For Time
15 Bar Facing Burpees
30 Power Snatch 95/65lb, 43/30kg
15 Burpees Over Bar
Rest 2:00
15 Power Snatch 135/95lb, 61/43kg
30 Burpees Over Bar
15 Power Snatch 135/95lb, 61/43kg
Score = Total Time