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WOD – Thu, Oct 31

October 31, 2024Uncategorized

Announcements

🖼 ART SHOW SATURDAY

Where: CFER

When: 3p – 6p

What: Johanna Goodman’s Art

Who: You & anybody you want to invite!

Avail: Wine & Snacks

Monday: Bench Press 10-8-6-4-2

Triplet: Bench Press + V-ups + Farmers Carry

Tuesday: Back Squat + Seated Box Jump to High Box 4×3

Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders

Wednesday: Handstand Walk

Triplet: Run + Pull-Ups + Handstand Push-Ups

Thursday: Hang Power Snatch 3RM

Row + Power Snatch + Hang Power Snatch + Row

Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk

Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar

Saturday:

Row Buy-In + Couplet: Run and Single Arm Devils Press

Sunday

Rope Climb Skill Work

Every 2:00 x 15 Sets

Row

Rope Climb + Back Rack Lunges

Wall Walk + Ring Row

CrossFit East River – WOD

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

“Smoke” (3 Rounds for reps)

3 Sets of 4:00

Buy in: Cal Row

9 Power Snatch

7 Hang Power Snatch

– Max Burpees Over Bar

Rest 2:00 b/t sets

Cal Row:

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: 95/65lb, 43/30kg
—

Goals: 40/32+ Calories

Primary Objective: Complete each Row in under 2:00.

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

[Smoke: Levels] (3 Rounds for reps)

Level 2

3 Sets

4:00 AMRAP

Cal Row

9 Power Snatch

7 Hang Power Snatch

– Max Burpees Over Bar

Rest 2:00 b/t sets

Cal Row

Set 1: 25/18

Set 2: 20/14

Set 3: 15/10

Load: 75/55lb, 34/25kg

—-

Level 1:

3 Sets

4:00 AMRAP

Cal Row

15 Hang Power Snatch

– Max Burpees Over Bar

Rest 2:00 b/t sets

Cal Row

Set 1: 25/18

Set 2: 20/14

Set 3: 15/10

Load: 45/35lb, 20/15kg

—-

Masters 55+:

3 Sets

4:00 AMRAP

Cal Row

9 Power Snatch

7 Hang Power Snatch

– Max Burpees Over Bar

Rest 2:00 b/t sets

Cal Row

Set 1: 25/18

Set 2: 20/14

Set 3: 15/10

Load: 75/55lb, 34/25kg

—

Competitor / Rx+:

If you do this one

Load: 115/75lb, 34/25kg

—-

Big Class Option

18:00 EMOM

Minute 1-2: 25/18 Calorie Row

Minute 3: 9 Power Snatch + Max Hang Power Snatch

Minute 4: – Max Burpees Over Bar

Minute 5-6: Rest

—-

Travel / Hotel / Limited Equipment

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

– Max Burpees Over Bar

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

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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