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WOD – Fri, Nov 8

November 8, 2024Uncategorized

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

Power Snatch + Hang Squat Snatch (Weight)

Every 2:00 x 6 Sets

1+2 @ 65%

1+2 @ 65%

1+2 @ 75%

1+2 @ 75%

1+1 @ 80%

1+1 @ 80%
% of Power Snatch:

This set-up will have athletes hit a solid power Snatch and then Hang Squat Snatches.

“Manny the Mammoth” (2 Rounds for time)

For Time:

Every 8:00 x 2 Sets

21 Push-ups

15 Lateral Burpee Over Bar

9 Squat Snatch

15 Pull-ups

12 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: 135/95lb, 61/43 kg
—

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10

Primary Objective: Consistent Pace on Barbell

Secondary Objective: Push-ups and Pull-Ups in 1-2 Sets

Today is going to be a dynamic upper body focus day with a bias towards upper body pulling. This squat snatch load today should be at a more moderate load that we can confidently hit under fatigue. The potential to miss is certainly there if we push the envelope too far, and that’s the main goal here – to learn our body’s capacities at a moderate loads under a little fatigue. Aim to keep the burpee pace controlled, and add 1-2 breaks into the Pull-Up Sets in order to manage upper body fatigue.

If you take longer than 6:30 to complete the first set, reduce volume to allow you to hit the stimulus and keep the rest at a level that allows for quality reps. Ideally, this barbell will be around ~55-60% of your 1RM.

[Manny the Mammoth: Levels] (2 Rounds for time)

Level 2:

For Time:

Every 8:00 x 2 Sets

15 Pull-Ups

12 Lateral Burpee Over Bar

9 Squat Snatch

12 Pull-Ups

9 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: 95/65lb, 43/30kg

—

Level 1:

For Time:

Every 8:00 x 2 Sets

15 Jumping Pull-Ups

12 Lateral Burpee Over Bar

9 Hang Power Snatch

12 Jumping Pull-Ups

9 Lateral Burpee Over Bar

7 Hang Power Snatch

Barbell: 45/35lb, 20/15kg

—

Masters 55+:

For Time:

Every 8:00 x 2 Sets

15 Pull-Ups

12 Lateral Burpee Over Bar

9 Squat Snatch

12 Pull-Ups

9 Lateral Burpee Over Bar

7 Squat Snatch

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

For Time:

Every 8:00 x 2 Sets

21 Chest to Bar Pull-Ups

15 Lateral Burpee Over Bar

7 Squat Snatch

15 Chest to Bar Pull-Ups

12 Lateral Burpee Over Bar

5 Squat Snatch

Barbell: 185/125lb, 84/57kg

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups

15 Lateral Burpee Dumbbell

10 Alternating Dumbbell Snatch

15 Pull-Ups

12 Lateral Burpee over Dumbbell

10 Alternating Dumbbell Snatch

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:

5 Sets

10 Chest Supported Dumbbell Rows

5/5 Staggered Stance Kettlebell RDL

Use a heavy load for both movements today. The RDLs will have a 2s negative each rep.

Check us out on Instagram @BeastRiver

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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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