WOD – Mon, Nov 2
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CrossFit East River – WOD
Warm-Up
General Warm-Up
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20 PVC Pipe Prayer Stretch
10 Alternating Arm Swings
8/8 Hand to Hand Wrist Circles
:15/15 Active Scorpion Stretch
:20 Down Dog to Up Dog
:15/:15 Alternating Iron Cross Stretch
–
2 Sets (Priming the Overhead and Receiving Positions): Empty Barbell
15 Banded Pull-Aparts
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Overhead Squat (:02 pause in the bottom)
–
Specific Barbell Prep
3 Power Snatch + 3 Overhead Squat @ 40%
2 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 50%
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat @ 55%
–
Load to 60% for Set 1.
Snatch (Power Snatch + Squat Snatch + Overhead Squat
Every 1:30 x 6 Sets
1+1+1 @ 60%+)
Loading Notes: % of 1RM Snatch, building over the course of 6 sets to a Heavy for the Day
• Focus: Smooth and patient from the floor, speed through the hips, with a quick turnover and punch into the catch
• Look to increase loads on each set starting at 60% and ending around 75-80% of 1RM
“Cheat Code” (AMRAP – Rounds & Reps)
8:00 AMRAP
2-4-6-8-10… Alternating Dumbbell Snatch
2-4-6-8-10… Double Jump Lateral Burpee
Score = Rounds + Reps
Dumbbell: 1 x 70/50lb (32/22.5kg)
Double Jump Lateral Burpee : Chest to deck, two feet jump laterally over the dumbbell, one jump back
Goals: 6-8 Rounds (through the 12s into the 14s-16s)
Stimulus: High Intensity Couplet
RPE: 8.5/10
Primary Objective: Complete the dumbbell snatch unbroken through the round of 8.
Secondary Objective: Hold a steady burpee cadence from the first round to the last.
[Cheat Code: Levels] (AMRAP – Rounds & Reps)
Level 2:
8:00 AMRAP
2-4-6-8-10… Alternating Dumbbell Snatch
2-4-6-8-10… Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Level 1:
8:00 AMRAP
2-4-6-8-10… Alternating Dumbbell Snatch
2-4-6-8-10… Lateral Burpee Step Over
Dumbbell: 1 x 35/25lb (15/12kg)
Masters 55+:
8:00 AMRAP
2-4-6-8-10… Alternating Dumbbell Snatch
2-4-6-8-10… Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
Competitor:
8:00 AMRAP
2-4-6-8-10… Alternating Dumbbell Snatch
2-4-6-8-10… Double Jump Lateral Burpee
Dumbbell: 1 x 70/50lb (32/22.5kg)
Hotel Gym / Travel:
8:00 AMRAP
2-4-6-8-10… Alternating Dumbbell Snatch
2-4-6-8-10… Double Jump Lateral Burpee
Dumbbell: 1 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch
:30 Extended Plank Reverse Bridge
1:00 x 90/90 Hip Internal + External Rotations
:20/:20 Couch Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Leg Romanian Deadlifts
8/8 Seated Dumbbell External Rotation
:30 Hollow Hold
Keep the external rotations light and slow; the goal is control through the back of the shoulder after a day of overhead volume.