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WOD – Mon, Jul 8

July 8, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality

10 PVC Pipe Pass Throughs

5 Overhead Squats

5 Snatch Balance

10 Medball Cleans

5/5 Quadruped Thoracic Rotations

Squat Snatch (On a 15:00 Clock
5-4-3-2-1 Touch & Go, For Load

Rest as needed
)

Extra Instructions / Scaling Adjustments

Rest as needed to remain unbroken. Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of

Karabel (Time)

10 Rounds for Time

3 Power Snatch 135/95lb, 61/43kg

15 Wall Balls 20/14lb, 9/6kg

*Programmed for PRVN Affiliate July 9th, 2021
Time Domain: 10:00-15:00

Time Cap: 18:00

Stimulus: Quad Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 75 seconds

Secondary Objective: Remain unbroken on Wall Balls throughout

[Karabel: Levels] (Time)

Level 2

10 Rounds for Time

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

15 Wall Balls 20/14lb, 9/6kg

—-

Level 1:

10 Rounds for Time

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

12 Wall Balls 14/10lb, 9/6kg

—-

Masters 55+:

10 Rounds for Time

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

12 Wall Balls 20/14lb, 9/6kg

—

Competitor / Rx+:

10 Rounds for Time

3 Power Snatch 185/125lb, 84/57kg

15 Wall Balls 30/20lb, 14/9kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

10 Rounds for Time

6 Alternating Dumbbell Snatch

18 Air Squats

PRVN Recovery #7 (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)

3-4 Sets, For Quality

10/10 RNT Split Squat

10 Seated Barbell Goodmorning

15 Ring Hamstring Curls

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
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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