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WOD – Wed, Nov 15

November 15, 2023Uncategorized

Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

UNLOADED (Time)

For time: Cap 12

30/24c Row

16 Alt. V-Ups / tucks

30 Push-ups / knees

16 V-ups

20 HR Push-ups

16 Knee Tucks

10 Clapping / Explosive Push-ups

30/24c row
Intent – Bodyweight muscle endurance.

Shoulder Press (E 2:30 x 4
10 – 52%
10 – 55%
8 – 60%
8 – 65%)

– This week has higher volume on strict press with lighter loads than previous weeks.

– Any failed reps should be finished as split jerks. Because the load is lighter this will add some skill practice on split jerks.

– For anyone who is not proficient in split jerks they may finish the reps as push jerks.

UNLOADED (Time)

For time: Cap 12

30/24c Row

16 Alt. V-Ups / tucks

30 Push-ups / knees

16 V-ups

20 HR Push-ups

16 Knee Tucks

10 Clapping / Explosive Push-ups

30/24c row
Intent – Bodyweight muscle endurance.

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BARBELLS AND BURPEES

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‪(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

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