WOD – Fri, Apr 3
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Run
–
10 PVC Pipe Passthroughs
8/8 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
5/5 World’s Greatest Stretch
:15 Extended Plank Reverse Bridge
:15 Hollow Hold
Specific Prep
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Position Snatch (High Hang + Hang + Low Hang)
–
Add Loads
–
3 Sets
Snatch + 2 Hang Snatch + Overhead Squat
Primer for the Workout: After Snatch
200m Run
5 Power Snatch @ Load 1
3 Power Snatch @ Load 2
200m Run
2 Power Snatch @ Load 3
Snatch Complex (Weight)
Every 2:00 x 5 Sets
Snatch + 2 Hang Snatch + Overhead Squat
Starting @ 65% of 1RM Snatch and increasing to a heavy complex for the day. The priority is still the Hang Snatch here, but we are looking to increase to a heavier load than we did in week 1 of this cycle.
The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set
Modifications:
Level 1: 4 Hang Power Snatch + 1 Overhead Squat @ light to moderate loads (each set across)
Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch
“Goldmember” (Time)
For Time
400m Run
30 Power Snatch @ 95/65lb (43/30kg)
400m Run
20 Power Snatch @ 115/75lb (52/34kg)
400m Run
10 Power Snatch @ 135/95lb (61/43kg)
Goal: 11-15 min
Time Cap: 17 min
RPE: 8/10
Stimulus: Aerobic Capacity / Progressive Barbell Loading
Primary Objective: Manage rep strategy on the first two snatch sets to arrive at the final 10 reps with something left.
Secondary Objective: Consistent 400m pacing across all three runs.
[Goldmember: Level 2, Level 1, & Masters 55+] (Time)
Level 2
For Time
400m Run
30 Power Snatch @ 75/55lb (34/25kg)
400m Run
20 Power Snatch @ 95/65lb (43/30kg)
400m Run
10 Power Snatch @ 115/75lb (52/34kg)
—
Level 1
For Time
400m Run
20 Hang Power Snatch @ 45/35lb (25/15kg)
400m Run
15 Hang Power Snatch @ 65/45lb (30/20kg)
400m Run
10 Hang Power Snatch @ 75/55lb (34/25kg)
—
Masters 55+
For Time
400m Run
25 Power Snatch @ 75/55lb (34/25kg)
400m Run
15 Power Snatch @ 95/65lb (43/30kg)
400m Run
10 Power Snatch @ 115/75lb (52/34kg)
[Goldmember: Competitor & Travel] (Time)
Competitor
For Time
400m Run
30 Power Snatch @ 115/75lb (52/34kg)
400m Run
20 Power Snatch @ 135/95lb (61/43kg)
400m Run
10 Power Snatch @ 155/105lb (70/48kg)
—
Travel/Hotel
For Time
400m Run
30 Alt Dumbbell Snatches @ 50/35lb (22.5/15kg)
400m Run
20 Alt Dumbbell Power Snatches @ 50/35lb (22.5/15kg)
400m Run
10 Alt Dumbbell Power Snatches @ 70/50lb (32/22.5kg)
Mobility (Checkmark)
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
4 Sets:
10 Banded Cuban Rotation and Press
10-12 Reverse Nordic Curls
15 Wall Tibialis Raises