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WOD – Tue, Aug 6

August 6, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

MF SUMMER COMP REGISTRATION LINK

SummerCompWorkouts24_v05.jpeg

CrossFit East River – WOD

Warm-up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

10:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31×1

Barbell Primer

With light loads

5 Deadlifts

4 Hang Power Cleans

3 Push Jerks

2 Sets, With working loads

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Practice different techniques for Hang Power Clean cycling as well as how to catch and receive into the next rep for the Push Jerk

#TEAMPRVN Tuesday Workout

Double DT (Time)

For Time:

10 Rounds

12 Deadlift

9 Hang Power Clean

6 Push Jerks

Barbell: 115/75lb, 52/34kg
Goal: 13:00-18:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

[Double DT: Levels] (Time)

Level 2

Barbell: 95/65lb, 61/43kg

—-

Level 1:

Every 2:30 x 6 Sets:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: Choice

—-

Masters 55+:

Every 2:30 x 6 Sets:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 95/65lb, 43/30kg

—

Competitor / Rx+:

Barbell: 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

Dual Dumbbells for Movements @ 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Optional Accessories (Checkmark)

For Quality:

4 Sets

10 Strict Press @ ~55% of 1RM

5/5 Single Arm Bent Over Dumbbell Rows, Heavy

-then-

4 Sets

8/8 Dumbbell Tricep Kickbacks , Light Load

10 Dumbbell Pull-Overs Moderate Load

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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