WOD – Thu, Mar 20
Announcements
👀 IN-HOUSE OPEN LEADERBOARD
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