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WOD – Thu, Mar 20

March 20, 2025Uncategorized

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

  • Monday: Deadlift Strength+ Midline Conditioning Triplet
  • Tuesday: Barbell Cycling and Grip Stamina
  • Wednesday: Big Chipper, Long Duration, Leg Stamina
  • Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
  • Friday: Back Squat Strength + Simple Muscular Endurance Couplet
  • Saturday: Partner Workout with Moderate Heavy Power Cleans
  • Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

“Dozer” (16 Rounds for weight)

24:00 EMOM

minute 1: 1.1.1 Power Snatch

minute 2: *Strict Press

minute 3: 10-15 Straight Leg Weighted Sit-Ups

minute 4: Rest

—–

– Power Snatch @ 70%+ of 1RM Power Snatch

– Weighted Sit-Ups: 25/15lb, 12/7kg

– Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%
–

Goal: Build to 80-85% on the Power Snatch

Primary Objective: Develop power and barbell proficiency under a structured EMOM while maintaining volume and control in the strict press.

Secondary Objective: Engage midline endurance with weighted sit-ups, reinforcing core strength to support overhead positions.

Stimulus: Olympic lifting skill and strength development with an emphasis on overhead stability, barbell cycling mechanics, and midline control.

RPE: 6-7/10—Barbell work should be heavy but repeatable, avoiding technical breakdown. The strict press will feel challenging in later rounds, but each set should be controlled.

[Dozer: Levels] (16 Rounds for weight)

Level 2

As prescribed

—-

Level 1:

24:00 EMOM

minute 1: 3-5 Hang Power Snatch

minute 2: *Strict Press

minute 3: 15 Abmat Sit-Ups

minute 4: Rest

—–

– Hang Power Snatch @ 60%+ of 1RM

– Strict Press

Set 1: 5 @ 70%

Set 2: 5 @ 70%

Set 3: 5 @ 75%

Set 4: 5 @ 75%

Set 5: 3 @ 80%

Set 6: 1 @ 85-90%

—

Competitor / Rx+:

Weighted GHD Sit-Ups @ 20/14lb, 9/6kg

—

Masters 55+:

As Prescribed

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

24:00 EMOM

minute 1: 10 Alternating Dumbbell Snatch

minute 2: 8/8 Single Arm Dumbbell Strict Press

minute 3: 10-15 Straight Leg Weighted Sit-Ups

minute 4: Rest

—–

Loads: Choice

Mobility

:30 second Puppy Dog Pose

1:00 Barbell Adductor Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread The Needle Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

:20 second Dual Kettlebell Overhead Hold

:30/:30 second Paloff Press Hold

:40 second Weighted Plank

Rest as needed b/t sets and exercises

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

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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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