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WOD – Thu, Nov 14

November 14, 2024Uncategorized

Announcements

Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups

Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing

Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders

Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar

Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees

Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row

Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs

CrossFit East River – WOD

Power Snatch + Overhead Squat (8 Rounds for weight)

8:00 EMOM

1 Power Snatch + 1 Overhead Squat

Perform @ 70%+
—

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

“Saw Red” (AMRAP – Reps)

20:00 AMRAP

400m Run

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: 135/95lb, 61/43kg

Score = Total Reps

Each Run = 10 Reps
—

Goal: 180+ Reps

Score = Run + Overhead Squat + Toe to Bar Reps

Primary Objective: Complete each Run + Overhead Squats in under 3:30

Secondary Objective: Maintain sets of 10+ on the Toe to Bar

Stimulus: Midline Stability and Stamina

RPE: 8/10

[Saw Red: Levels] (AMRAP – Reps)

Level 2:

20:00 AMRAP

400m Run

10 Overhead Squats

15 Toe to Bar

Load: 95/65kb, 43/30kg

—

Level 1:

20:00 AMRAP

200m Run

10 Overhead Squats

15 Kipping Knees to Chest

Load: 43/30kg, 20/15kg

—

Masters 55+:

20:00 AMRAP

400m Run

10 Overhead Squats

15 Toe to Bar

Load: 95/65kb, 43/30kg

—

Competitor / Rx+:

20:00 AMRAP

400m Run

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: 185/125lb, 84/57kg

—

Travel / Hotel / Limited Equipment

20:00 AMRAP

400m Run

10 Single Arm Overhead Squats

10 Strict Toe to Bar

Dumbbell Load: 70/50lb, 32/22.5kg

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets:

10 Snatch Grip Romanian Deadlifts 30×1 Tempo

10 Reverse Nordic Curls

Rest as needed b/t sets

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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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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