WOD – Thu, Apr 17

April 17, 2025Uncategorized

Announcements

Key Focus Points for the Week:

🔹 Strength + Olympic Lifting Progressions:

Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.

CrossFit East River – WOD

“Echoes of Earth” (3 Rounds for time)

Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch
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“Echoes of Earth” is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.

Goal: 4:00–5:30 per set

Stimulus : Sprint intensity, barbell stamina, technical under fatigue

RPE : 8.5–9/10

Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Key focus areas:

Push the pace on burpees without completely spiking heart rate

Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.

Manage breathing between barbell sets for consistency

[Echoes of Earth: Levels] (3 Rounds for time)

Level 2:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

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Level 1:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

4-4-4 Hang Power Snatch

*Barbell is meant to be done as 3 sets of 4 reps with great form for 12 total reps.

Barbell: Light to Moderate Loads

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Masters 55+:

Every 8:00 x 3 Sets

12 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch

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Competitor:

As prescribed

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Travel / Hotel:

Every 8:00 x 3 Sets

16 Lateral Burpees over Dumbbell

12 Dumbbell Snatch

8 Dumbbell Snatch

4 Dumbbell Snatch

Dumbbells: Increase loads on each set. Stay unbroken on each set

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold