WOD – Thu, Apr 24
Announcements
Key Focus Points for the Week:
- Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
- Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
- Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
- Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.
Conditioning Themes:
- Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
- Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
- Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
- High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
- Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.
CrossFit East River – WOD
Snatch (10:00 EMOM
1 Snatch @ 75%+)
—
% of 1RM Snatch,
*Snatch can be Power or Squat
Goal: Build to 90%+
Stimulus: Speed Strength and Power
RPE: 7/10
*Building to a heavy, but should not be overly taxing today
Key focus areas:
Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.
Modifications:
We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
“Amanda” is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.
Goal: 4–8 minutes
Time Cap 12 minutes
Stimulus : High-skill gymnastics and barbell cycling under fatigue
RPE: 9/10
Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue
Key focus areas:
Stay composed on the rings—misses are costly
Maintain snatch technique under pressure
Control breathing and transitions to avoid redline mistakes
[Levels: Amanda] (Time)
Level 2:
For Time:
12-9-7
Pull-Ups
Ring Dips
Squat Snatch
Load: 95/65lb, 43/30kg
—
Level 1:
For Time:
12-9-7
Ring Rows
Ring Push-Ups
Hang Power Snatch
Load: 45/35lb, 20/15kg
—
Masters 55+:
For Time:
12-9-7
Pull-Ups
Ring Push-Ups
Power Snatch
Load: 75/55lb, 34/25kg
—
Competitor:
12-9-7
Ring Muscle-Ups
Squat Snatch
Load: 135/95lb, 61/43kg
—
Travel / Hotel:
For Time:
12-9-7
Pull-Ups
Dips
Dual Dumbbell Ground to Overhead
Load: 50/35lb, 22.5/15kg
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
10-12 Ring Rows*
:15 Ring Support Hold
15-20 Banded Face Pulls
*Feet Elevated if you can maintain good positions for 10-12 reps