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WOD – Mon, Jul 1

July 1, 2024Uncategorized

Announcements

💪 🛑 No Pump Sesh: Following Dates

  • 6/21
  • 6/28
  • 7/12
  • 7/19

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

1:00 Foam Roller Thoracic Spine Extension

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch

–

3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Squat Clean (10:00 EMOM
2 Reps @ 70-80% of 1RM)

Line Change (Time)

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Barbell: 135/95lb, 61/43kg

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.
–

Goal: 1:45-2:15

Time Cap: 18:00

Score: Total Working Time

Stimulus: Barbell Cycling / Muscular Endurance

RPE: 9/10

Primary Objective: Complete each set in Sub 2:30

Secondary Objective: Complete each set of Cleans unbroken

[Line Change: Levels] (Time)

Level 2

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

15 Lateral Burpees

Rest 1:30 between sets

Barbell: 95/65lb, 43/30kg

—-

Level 1:

For Time:

4 Sets

10 Hang Power Cleans

10 Lateral Burpees

Rest 1:30 between sets

Barbell: 65/45lb, 30/20kg

—-

Masters 55+:

For Time:

4 Sets

5 Power Clean

5 Hang Squat Clean

15 Lateral Burpees

Rest 1:30 between sets

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

Barbell: 155/105lb, 70/52kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Time:

4 Sets

5 Dumbbell Power Clean

5 Dumbbell Hang Squat Clean

20 Lateral Burpees

Rest 1:30 between sets

Dumbbells: 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

1-2 Sets for Quality

:20/:20 Couch Stretch

5 Nordic Squats

:30 Child’s Pose

5/5 Bird Dogs

:20/:20 Iron Cross Stretch

Optional Accessories (Weight)

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 90-95%

3 Broad Jumps, For Distance

Rest as needed between sets

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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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

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