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WOD – Fri, Aug 2

August 2, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

Monday: Clean and Jerk 1RM
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders

Tuesday: Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Triplet: GHD Sit-Up + Run + Handstand Walk

Wednesday:
Row + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs

Thursday: Front Squat
Couplet: Wall Balls + Burpees

Friday: Ring Muscle-Up Skills and Progressions
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch

Saturday:
Medball Run + Toe to Bar Tall Kneeling to Standing

Sunday: Bench Press
Triplet: Strict Pull-Ups + Push-Ups + Air Squats

MF SUMMER COMP REGISTRATION LINK

SummerCompWorkouts24_v05.jpeg

CrossFit East River – WOD

The Partitioned Standard (Time)

For Time

30 Clean and Jerk

30 Ring Muscle-Up/Burpee Pull-ups

30 Snatch

Load: 135/95lb, 61/43kg

*Partition as desired

Time Cap: 20:00

L3: As prescribed

L2: Barbell 95/65lb, 43/30kg, Sub 30 Burpee Pull-ups

L1: 30 Hang Power Clean and Push Jerk, 30 Ring Rows, 30 Push-Ups, 30 Hang Power Snatch (45/35lb, 20/15kg)

Masters 55+: 30 Clean and Jerk + 15 Ring Muscle-Up + 30 Snatch, Load: 95/65lb, 43/30kg

Comp: Unpartitioned

Travel / Limited: 30 Dual DB Clean and Jerk + 30 Pull-Ups + 30 Dips + 30 Dual Dumbbell Snatch 50/35lb, 22.5/15kg
Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10 *Tester

Primary Objective: Best achievable time

Secondary Objective: Complete the workout in 10 sets or less. This would mean 3+3+3 for 10 sets

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)

3 Sets, For Quality

10 Deficit Sumo Stance Dual Kettlebell Deadlifts

10 Goblet Loaded Cossack Squats

:35 second Weighted Sorenson Hold

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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