WOD – Tue, Jun 11

June 11, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets

10 PVC Pipe Passovers

10 PVC Pipe Around the Worlds

:30/:30 sec PVC Pipe Prayer Stretch

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3 Sets

10 Alternating Dumbbell Hang Snatch

10 Deep Lunge Mountain Climber Lunges

:10/:10 Sec Single Leg Glute Bridge Hold

5 Wall Touch Reactive Jumps

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3 Sets, With Empty Barbell

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Snatch (Every 90 seconds, Until Heavy
1 Power Snatch + 1 Squat Snatch

*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.

Starting @ 70% of Power Snatch)

Cap 12 Sets

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
Goal: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Stimulus: Barbell Conditioning

RPE: 9/10

Primary Objective: Keep consistent paces across all rounds. Find that groove and stay steady

Secondary Objective: Stay with quick singles of no more than 4 sec between reps on the barbell

[Ingrid: Levels] (Time)

Level 2:

95/65lb, 43/30kg

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Level 1:

Hang Power Snatch 65/45lb, 30/20kg

—-

Masters 55+:

75/55lb, 34/25kg

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Competitor:

As prescribed

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Big Class Variation:

As prescribed

—-

Hotel / Travel / Limited Equipment

Limited Equipment / Travel:

10 Rounds

6 Alternating Dumbbell Snatch 50/35lb, 22.5/15kg

3 Lateral Burpees over Dumbbell

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

4 Sets, For Quality

100/100ft (30/30m) Single Arm Overhead Carry

:30/:30 sec Paloff Press Hold

20 Renegade Rows