WOD – Mon, Nov 10

November 5, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Movement and Mobilization

2:00 Cardio Choice

–

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

–

Add Loads

–

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

–

Then Build to Starting Loads

Primer:

Prior to Workout

2 Sets

3 TnG Power Snatch

3 Bar Facing Burpees

Power Snatch (Weightlifting Variable Reps & Sets)

thletes choice, does not need to be tng today

Level 1:

Every 2:00 x 5 Sets

Snatch Grip Deadlift + 3 Hang Power Snatch

Perform at light loads across working on contact point, turnover, and overhead stability in the catch

Modifications:

Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.

“Sabatage” (Time)

For Time:

5-7-9

Power Snatch

Bar Facing Burpees

Rest 1:00

9-7-5

Bar Facing Burpees

Power Snatch

Barbell: 115/75lb, 52/34kg
Time Domain: 5:00-7:00

Time Cap: 9:00

Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.

RPE: 9/10

Primary Objective: Complete both sequences unbroken or near-unbroken with fast transitions and consistent pacing between movements.

Secondary Objective: Hold barbell mechanics steady under high fatigue and minimize time lost between rounds.

[Sabatage: Levels] (Time)

Level 2:

Barbell: 95/65lb, 43/30kg

—

Level 1:

Barbell: Hang Power Snatch 45/35lb, 20/15kg

—

Masters 55+

Barbell: 75/55lb, 34/25kg

—

Competitor:

Barbell: 135/95lb, 61/43kg

—

Travel:

For Time:

8-12-16

Alternating Dumbbell Snatch

Burpees

Rest 1:00

16-12-8

Burpees

Alternating Dumbbell Snatch

Barbell: 50/35lb, 22.5/15kg

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

8-10 Strict Knees to Chest

8-10 Ring V-Outs

8-10 Ring Face Pulls