WOD – Mon, Apr 13

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Bootstrap Squats

8 Alternating Box Step-Ups

4 Tall Box jumps

Specific Prep

2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

–

Then Add Loads and Get into Specific Prep and Primer

Workout Primer / Specific Barbell Prep (Checkmark)

4 Sets: Building to Working Loads

Snatch + Low Hang Snatch + Hang Snatch

3 Back Squats

2 Seated Box Jumps to High Box

Rest 1:00 b/t sets

Start at 40-50% for both the Snatch and the Back Squat and increase loads to 70% over 4 Sets

“Venom” (2 Rounds for weight)

20:00 EMOM

Minute 1: Snatch + Low Hang Snatch + Hang Snatch

Minute 2: 5-5-4-3-3 Back Squat

Minute 3: 3 Seated High Box Jumps

Minute 4: Rest

-Snatch Complex:

Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day

– Back Squat

Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.

– Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.
Score = Record heavy load of Snatch Complex and Back Squat (other weights and box height in notes)

Primary Objective: Build to a heavy snatch complex and a heavy 3-rep back squat for the day. Both should represent a true strength ceiling for today, not looking for an all-time PR attempt, but the best load you can move with quality.

Secondary Objective: Maintain technical consistency in the snatch across all three positions as the load climbs. The low hang and hang positions should reinforce hip contact, vertical bar path, and full extension. They should start to be moving more towards squat snatches as the load increases.

[Venom: Level 2, Level 1, & Masters 55+] (2 Rounds for weight)

Level 2:

– Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving throughout)

– Back Squat 5-5-4-3-3 – cap top end at 80% of 1RM, prioritize mechanics over load

– 3 Seated Box Jumps – moderate height, clean landing over max height

—

Level 1:

– 3 Hang Power Snatches (moderate, sustainable load, quality technique)

– Back Squat 5 reps per set at light-to-moderate load OR 8 Goblet Squats

– 3-5 Standing Box Jumps to low box , safe, building confidence

—

Masters 55+:

– Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving)

– Back Squat 5-5-4-3-3 – conservative progression, prioritize depth and joint comfort over top-end load

– 3 Seated or standing Box Jumps – lower box height, controlled landing, seated component not required

[Venom: Competitor & Travel] (2 Rounds for weight)

Competitor:

As prescribed

—

Travel / Hotel:

Minute 1: 5/5 DB Hang Power Snatches each arm

Minute 2: 8-10 Heavy DB Goblet Squats

Minute 3: 3 Broad Jumps or 5 Tuck Jumps

Minute 4: Rest

Mobility (Checkmark)

PRVN Mobility #5

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

3 Sets:

10 Dual Kettlebell Front Squat (21×1 Tempo)

50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push

Rest 2:00 b/t sets