WOD – Mon, Mar 24
Announcements
Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.
Saturday – A full-body stamina partner workout designed for high output and teamwork.
Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM
CrossFit East River – WOD
Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch
3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)
% is Based on 1RM Snatch
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your 1RM Snatch.
We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats
“Snatch” (Time)
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: 135/95lb, 61/43kg
Score = Time
Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
– This is meant to be a sprint effort while maintaining technical capacity on the barbell.
[Snatch: Levels] (Time)
Level 2:
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: 95/65lb, 43/30kg
—
Level 1:
For Time
15 Hang Power Snatch
500m Row
15 Hang Power Snatch
Load: 65/45lb, 30/20kg
—
Competitor / Rx+:
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: 155/105lb, 70/48kg
—
Big Class Option:
Start athletes on 3:00 Delay to allow for 3 heats to attack this workout
—
Masters 55+:
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: 75/55lb, 34/25kg
—
Travel / Hotel WOD:
For Time
30 Alternating Dumbbell Snatch
500m Row
15 Alternating Dumbbell Snatch
Load: 50/35lb, 22.5/15kg
Mobility
:30 second Puppy Dog Pose
1:00 Barbell Adductor Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch
Foam Roll Lats and Upper Back
Optional Accessories (Checkmark)
3 Sets: For Quality
5 Lateral Banded Snatch Pulls
5 Single Leg Box Jumps
15-20 GHD Reverse Hypers *
*Can add load to GHD Reverse Hypers with Medball between feet