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WOD – Sat, Jun 8

June 8, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

–

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

–

3 Sets

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Strict Knees to Chest

6 Step-Down Box Jumps

9 Bar Kip Swings

18 Double Unders

Dos Amigos (4 Rounds for time)

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch 95/65lb, 43/30kg

24 Box Jump Overs 24/20”

12 Toe to Bar

48 Double Unders
—

One athlete starts on the Run and one athlete starts on the Double Unders and they have to make their way to the other side of the movement sequence. Every round switch which direction you are going on the workout.

[Dos Amigos: Levels] (4 Rounds for time)

Level 2:

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch 75/55lb, 34/25kg

18 Box Jump Overs 24/20”

12 Alternating Toe to Bar

36 Double Unders

—

Level 1:

Every 6:00 minutes, 4 Sets

200m Run

12 Hang Power Snatch 45/35lb, 20/15kg

24 Alternating Box Step-Ups 24/20”

12 Hanging Knee Raises

48 Single Unders

—-

Masters 55+:

Every 6:00 minutes, 4 Sets

200m Run

12 Hang Power Snatch 75/55lb, 34/25kg

18 Box Jump Overs 24/20”

12 Toe to Bar

36 Double Unders

—

Competitor:

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch 115/75lb, 52/34kg

24 Box Jump Overs 30/24’’

12 Toe to Bar

48 Double Unders

—

Big Class Option

As Prescribed

—-

Hotel Gym / Travel / Limited Equipment, Solo

Every 6:00 minutes, 4 Sets

200m Run

12 Alternating Dumbbell Snatch 70/50lb, 32/22.5kg

24 Bench Jump Overs

12 V-Ups

48 Double Unders

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets, For Quality

10-12 Dual DB Upright Row

8-10 Reverse Nordics

12-15 sec Weighted GHD Supine Hold

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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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