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WOD – Mon, Dec 2

December 2, 2024Uncategorized

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

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)

“Panama” (6 Rounds for weight)

Every 90 seconds x 6 Sets

12/9 Calorie Row

3 Squat Cleans

Score = Total Load

Suggested Squat Clean Load of 70%+ of 1RM
Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 30 seconds

[Panama: Levels] (6 Rounds for weight)

Level 2

Every 90 seconds x 6 Sets

10/8 Calorie Row

3 Squat Cleans

—-

Level 1:

Every 90 seconds x 6 Sets

9/7 Calorie Row

5 Hang Power Cleans

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

Every 90 seconds x 6 Sets

10/8 Calorie Row

3 Squat Cleans

—-

Big Class:

Every 2:00 x 6 Sets

10/8 Calorie Row

3 Squat Cleans

*Starting Athletes on 40 second Delay

—-

Travel / Hotel Gym:

Every 90 seconds x 6 Sets

40 second Cardio Choice

6 Dual Dumbbell Squat Cleans

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories (Checkmark)

For Quality:

6 Rounds (12:00 Clock)

30 Seconds – Weighted Wall Sit

-rest :15-

30 Seconds -Barbell Hip Thrusts

-rest :45-

Weighted Wall Sit with either Goblet Loaded, Sandbag, or Dual Kettlebell Front Rack

Barbell Loads: 95/65lb, 43/30kg

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

We'd love to hear from you!
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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CrossFit East River | The East Village's Fittest Gym