WOD – Fri, Oct 24

October 19, 2025Uncategorized

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Power Snatch Complex (Weight)

Every 2:00 x 6 Sets

3 Position Power Snatch

1+1+1 @ 70% of 1RM

*Hang + Low Hang + Floor

% of Power Snatch
Modifications:

– We can adjust to cleans for athletes with shoulder limitations in the overhead position

– Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.

Level 1 / New Athletes:

Every 2:00 x 6 Sets

3-5 Hang Power Snatches @ 6-7 RPE

“Entropy” (4 Rounds for calories)

For Calories

4 Sets

2:00 AMRAP

20 V-Ups

20 Alternating Dumbbell Snatch

– Max Calorie Bike/Row/Ski

Rest 2:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg
Score = Max Calories

Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.

Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.

RPE: 8.5–9/10

Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the Echo Bike.

Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.

[Entropy: Levels] (4 Rounds for calories)

Level 2:

For Calories

4 Sets

2:00 AMRAP

15 V-Ups

20 Alternating Dumbbell Snatch

– Max Calorie Bike

Rest 2:00 b/t sets

Dumbbell: 35/25lb, 15/12kg

Score = Max Calories

–

Level 1:

For Calories

4 Sets

2:00 AMRAP

15 Abmat Sit-Ups

20 Alternating Dumbbell Hang Snatch

– Max Calorie Bike

Rest 2:00 b/t sets

Dumbbells: 2 x 25/15lb, 12/7kg

Score = Max Calories

–

Masters 55+:

For Calories

4 Sets

2:00 AMRAP

15 GHD Sit-Ups

20 Alternating Dumbbell Hang Snatch

– Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbells: 2 x 30/20lb, 14/9kg

GHD: Short Range of Motion

Score = Max Calories

–

Comp:

For Calories

4 Sets

2:00 AMRAP

20 GHD Sit-Ups

18 Alternating Dumbbell Snatch

– Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbell: 70/50lb, 32/15kg

Score = Max Calories

–

Travel / Hotel:

For Calories

4 Sets

2:00 AMRAP

20 V-Ups

20 Alternating Dumbbell Snatch

– Max Burpees

Rest 2:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Score = Max Calories

Mobility (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets

10 Dead-Bug Psoas March

15 Banded Face Pulls

:45 Weighted Forearm Plank