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WOD – Fri, Jul 12

July 12, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

3:00 Cardio Choice

–

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

–

3 Sets

Back Rack Jump to Split

BTN Press in Split

Jerk Recovery, Front Foot Step Back First

Split Jerk + Recovery

Can add light loads to the specific barbell prep if necessary

Split Jerk (Every 2:00 x 6 Sets
Set 1: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 73%
Set 2: 2 x 1 Pause Split Jerk + 1 Split Jerk @ 78%
Set 3: 1 Pause Split Jerk + 1 Split Jerk @ 83%
Set 4: 1 Split Jerk @ 88%
Set 5: 1 Split Jerk @ 88%
Set 6: 1 Split Jerk @ 88%)

*For the pause split jerk, hold the dip and catch for 1 second each.

*On the pause split jerk + split jerk complexes, note that the 2 x 1+1 is two sets of 1+1 resting as needed between. Do not perform 4 reps straight.

Pantera (AMRAP – Rounds and Reps)

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: 185/125lb, 84/57kg
—

Goal: ~8+ Rounds

Stimulus: Push Pull / Power Output

RPE: 7/10

Primary Objective: Complete the barbell complex and chest to bar unbroken

Secondary Objective: Maintain as close to 1:00 / round as possible

[Pantera: Levels] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

2 Power Clean

4 Push Press

8 Pull-Ups

Barbell: 155/105lb, 70/48kg

—

Level 1:

10:00 AMRAP

2 Hang Power Clean

4 Push Press

8 Jumping Pull-Ups

Barbell: 75/55lb, 34/25kg

—

Masters 55+

10:00 AMRAP

2 Power Clean

4 Push Press

8 Pull-Ups

Barbell: 95/65lb, 43/30kg

—

Competitor:

10:00 AMRAP

2 Power Clean

4 Push Press

8 Chest to Bar Pull-Ups

Barbell: 205/145lb, 93/66kg

—

Big Class Option

As prescribed

—

Hotel Gym / Travel / Limited Equipment

10:00 AMRAP

8 Dual Dumbbell Power Clean

8 Dual Dumbbell Push Press

8 Pull-Ups

Load: 50/35lb, 22.5/15kg

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessores (Checkmark)

For Quality:

4 Sets

15 Banded Hip Thrust

5/5 Rear Foot Elevated Single Leg Deadlift , Moderate Load

5/5 Crossover Box Step Ups , Light Load
Pick a height for the crossover box step up that puts you 4-6 inches ABOVE parallel, and focus on engaging the glute & posterior hip on the working leg.

Check us out on Instagram @BeastRiver

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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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