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WOD – Wed, Nov 13

November 13, 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

“Boss D.J.” (Time)

For Time:

30 Deadlifts

20 Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Handstand Push-Ups

100 Double Unders

20 Deadlifts

30 Handstand Push-Ups

100 Double Unders

Load: 225/155lb, 102/70kg
—

Goal Time Domain: 15:00-20:00

Time Cap: 25:00

Primary Objective: Maintain Sets of 5+ Reps per set on Deadlifts and Handstand Push-Ups

Secondary Objective: Complete each set of Double Unders in under 90 seconds

Stimulus: Posterior Chain and Upper Body Interference

RPE: 8/10

[Boss D.J.: Levels] (Time)

Level 2:

10-15-20 Handstand Push-Ups

Load:185/125lb, 84/57kg

Level 1:

10-15-20 Pike Handstand Push-Ups

150 Single Unders

Load: 50% of 1RM

Masters 55+:

10-15-20 Handstand Push-Ups (2” Riser)

Load:155/105lb, 70/48kg

—

Competitor / Rx+:

For Time:

30 Deadlifts

20 Wall Facing Handstand Push-Ups

100 Double Unders

25 Deadlifts

25 Kipping Deficit Handstand Push-Ups 3/1.5’’

100 Double Unders

20 Deadlifts

30 Kipping Handstand Push-Ups

100 Double Unders

Load: 245/165lb, 111/75kg

—

Travel / Hotel / Limited Equipment

Sub Dual Dumbbell Deadlifts at 90/65lb, 41/30kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

Part A

5 Sets

10 Chest Supported Dumbbell Rows , Heavy

5/5 Stagger Stance Kettlebell RDL , Heavy

*Perform the RDLs with a 2s negative each rep.

Part B

Accumulate a 5:00 Dead Hang from Pull-Up Bar

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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