WOD – Tue, Dec 9

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

1:00 – 1:30 Cardio Choice (Ideally Bike)

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

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

3 Hang Power Snatch

5 Box Jumps

–

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

–

2 Sets

Low Hang Snatch Pull

Low Hang Power Snatch

Barbell Primer (Checkmark)

Barbell Primer

–

Add Loads

–

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

–

Then Build to Starting Loads as

1 Snatch Pull + 1 TnG Power Snatch + 1 High Box Jump

Primer:

Prior to Workout

1-2 Sets

3 TnG Power Snatch

:10 Bike Sprint

Weightlifting (6 Rounds for weight)

Every 2:00 x 6 Sets

Snatch Pull + Tng Snatch

+

High Box Jump

Perform all reps @ 70-80% of Snatch

Snatch can be Power or Squat
Score = Working weights (note box height in notes)

Modifications:

Adjust to Hang Positions for the Snatch

Or move to a Clean Pull + Clean for those with overhead limitations today.

“Dracarys” (6 Rounds for time)

For Time:

Every 1:30 x 6 Sets

5 Power Snatch

12/9 Calorie Echo Bike

Barbell: 135/95lb, 61/43kg
Score = Average Time / Set

Time Domain: Each interval ~ :35–:55 seconds

Primary Objective: Complete each interval under :55

Secondary Objective: Maintain consistent times with no drop-off in rounds 4–6

[Dracarys: L2, L1, & Masters 55+] (6 Rounds for time)

Level 2:

Barbell: 115/75lb, 52/34kg

—

Level 1:

Every 1:30 x 6 Sets

5 Hang Power Snatch

9/7 Calorie Echo Bike

Barbell: @ 60% of 1RM Power Snatch

—

Masters 55+:

For Time:

Every 1:30 x 6 Sets

5 Power Snatch

9/7 Calorie Echo Bike

Barbell: 95/65lb, 43/30kg

[Dracarys: Competitor & Travel] (6 Rounds for time)

Competitor:

Barbell: 155/105lb, 70/48kg

—

Travel / Hotel:

For Time:

Every 1:30 x 6 Sets

10 Alternating Dumbbell Snatch

:30 Machine of Choice

Dumbbells: Choice

Mobility (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

4 Sets:

10-12 Toes Elevated Dummbell Romanian Deadlift

10/10 Half Kneeling Paloff Press with Rotation