HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Mon, Nov 6

November 6, 2023Uncategorized

CrossFit East River – WOD

Snatch Complex (E2MOM x 5 sets
Snatch Pulls + Squat Snatches

3 sets: 2+2 (67-77%)
2 sets: 1+1 (80-83%))

*Format is – building in weight.

2 snatch pull + 2 snatch x 3 sets;

1 snatch pull + 1 snatch x 2 sets

Rest 10 seconds between snatch pulls & snatches.

*Focus on strong vertical leg drive during pulls so that it carries over into full snatch.

– We are building on snatches from 2 weeks ago by decreasing the reps and increasing the load.

– The weights should start off moderate and build slightly over the sets.

“Back to the Wall” (Time)

For Time: Cap 9m

10 Wall walks

50 Back Rack Reverse Lunges

30 KHSPU / 15 Negatives (2:1)

s: below

x: 95/65

+: More than rx

Scale 1:

For time:

10 Scaled distance wall walks

50 Barbell back rack lunge steps (75/55)

30 Hand release Push ups

Scale 2:

For time:

30 Inch Worms

50 DB Lunge steps

30 On Knee push ups
ntent – Density pressing gymnastics work.

Target – We want members to push the wall walks in order to get right into the lunges. The lunges should be done at a steady pace. Advanced members may be able to hold unbroken but most will need to plan a break. After completing the lunges try to approach the HSPU with a plan knowing the shoulders are pre fatigued from the wall walks.

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Tue, May 20
  • WOD – Mon, May 19
  • WOD – Sun, May 18
  • WOD – Sat, May 17
  • WOD – Fri, May 16

BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym