WOD – Wed, Dec 4

Announcements

✨ NEW: EXTRA HOURS Membership Available

🗓 Workout anytime that fits your schedule.

🔑 Gym / Equipment access during Off-Class times.

📧 Talk to Griff or email: team@beastiver.com

Monday: Back Squat 5×5
Couplet: Row + Squat Clean

Tuesday: Inversion Practice + Ring Muscle-Up Progression
Double Unders + Step-Overs + Handstand Push-Ups + Ring Muscle-Ups

Wednesday:TnG Power Snatch 5×5
Couplet: Deadlift + Box Jump Over

Thursday:Back Rack Lunge + Dumbbell Bench Press
Row + Farmers Carry + Push-Up + Toe to Bar

Friday: 2 Front Squat + 2 Jerk
Couplet: Wall Balls + Pull-Ups

Saturday:
Triplet: American Kettlebell Swings + Lateral Burpees over the Rower + Sprint Row

Sunday
Run + Strict Knee to Elbows + Dual KB Front Rack Carry + Wall Walks + Nose to Wall Handstand Hold + Double Unders

CrossFit East River – WOD

Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch

Building to a Heavy for the Day)

“Jump” (Time)

8 Rounds for Time

5 Deadlifts

10 Box Jump Overs

Load: @ 275/185lb, 125/85kg

Box: 24in/20in

% of Deadlift, Should not exceed 65%
Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete round in as close to 1:00 as possible

Secondary Objective: Unbroken Deadlifts

[Jump: Levels] (Time)

Level 2:

225/155lb, 102/70kg

—-

Level 1:

65% of 1RM Deadlift

Box Step-Ups

—-

Competitor / Rx+:

315/205lb, 143/93kg

—

Masters 55+:

185/125lb, 84/57kg

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

8 Rounds for Time

10 Dual Dumbbell Deadlifts

10 Box Jump Overs

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 Childs Pose

Optional Accessories (Checkmark)

For Quality:

10:00 Tabata (:20 On/:10 Off)

Station 1 – Superman Hold

Station 2 – Hollow Hold

The goal here is quality, basic positions for our gymnastics movements