WOD – Fri, Nov 13
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CrossFit East River – WOD
Warm-Up
General Prep
400m Run
–
10m Knee Hug + Lunge and Twist
10m Toy Soldiers
10m Walking Quad Stretch
10m Ostrich Walk
–
1 Set: With PVC Pipe
10 PVC Pipe Passthroughs
5/5 PVC Pipe Around the World’s
:15/:15 Standing PVC Pipe Prayer Stretch
5 Hang Muscle Snatch
5 Overhead Squat
5 Snatch Balance
–
Specific Barbell Prep
Progressive Bar Complex
1 High Hang Snatch Pull + 1 High Hang Snatch High Pull + 1 High Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
–
1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
–
1 Low Hang Snatch Pull + 1 Low Hang Snatch High Pull + 1 Low Hang Muscle Snatch
3 Snatch Balance to Power Position (2-4-6in Drops)
Snatch (Every 2:00 x 6 Sets
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch
+
1 Box Jump to High Box)
Loading Notes:
• Start at 65% of the 1RM Power Snatch and build across the six sets to a heavy for the day.
• Build only when the bar path stays close and the power snatch is caught above parallel without a press out.
• Box Jump is one max effort rep after the barbell, athlete choice on height, step down and reset.
Points of Performance:
• Snatch Pull: Shoulders over the bar off the floor, lats on, patient until the hips finish.
• Snatch High Pull: Elbows high and outside, bar stays against the body, no early arm bend.
• Power Snatch: Punch under fast, receive above parallel, lock out and stand it up.
Modifications:
• Level 1: 1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Power Snatch at a moderate load by feel, plus 1 Box Jump to a comfortable height.
• Hotel Gym / Travel: 3 Dual Dumbbell Hang Power Snatch at a moderate load plus 1 Broad Jump .
“Final Approach” (Time)
For Time
800m Run
15 Power Snatch
400m Run
15 Power Snatch
200m Run
Time Cap: 15:00
Score = Time
Barbell: 135/95lb (61/43kg)
Machine Conversions:
800m Run = 2000/1800m BikeErg or 1000/900m Row
400m Run = 1000/900m BikeErg or 500/450m Row
200m Run = 500/450m BikeErg or 250/225m Row
Goals: 10:00-14:00
Stimulus: Run Conditioning and Barbell Cycling, CrossFit Couplet
RPE: 8.5/10
Primary Objective: Pick up the barbell within :10 of finishing every run.
Secondary Objective: Hold the same break pattern on both sets of 15 Power Snatches.
[Final Approach: Levels] (Time)
Level 2:
For Time
800m Run
15 Power Snatch
400m Run
15 Power Snatch
200m Run
Barbell: 115/75lb (52/34kg)
Level 1:
For Time
600m Run
15 Hang Power Snatch
400m Run
15 Hang Power Snatch
200m Run
Barbell: 65/45lb (30/20kg)
Masters 55+:
For Time
600m Run
15 Power Snatch
400m Run
15 Power Snatch
200m Run
Barbell: 95/65lb (43/30kg)
Competitor:
For Time
800m Run
15 Power Snatch
400m Run
15 Power Snatch
200m Run
Barbell: 155/105lb (70/47kg)
Hotel Gym / Travel:
For Time
1000/900m Row
15 Dual Dumbbell Power Snatch
500/450m Row
15 Dual Dumbbell Power Snatch
250/225m Row
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option
For Time
2000/1800m Bike Erg / 1000/900m Row
15 Power Snatch
1000/900m Bike Erg / 500/450m Row
15 Power Snatch
500/450m Bike Erg / 250/225m Row
PRVN Reset
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
8/8 Side Lying Dumbbell External Rotations
8 Low Plank Body Saws
50/50ft (15/15m) Single Arm Overhead Carry (KB or DB)
Keep the lat pull-downs slow on the return and the ribs stacked over the hips. Carry light enough that the elbow stays locked and the shoulder stays packed for the full distance.