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WOD – Thu, Apr 24

April 24, 2025Uncategorized

Announcements

Key Focus Points for the Week:

  • Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
  • Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
  • Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
  • Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.

Conditioning Themes:

  • Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
  • Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
  • Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
  • High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
  • Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.

CrossFit East River – WOD

Snatch (10:00 EMOM
1 Snatch @ 75%+)

—

% of 1RM Snatch,

*Snatch can be Power or Squat

Goal: Build to 90%+

Stimulus: Speed Strength and Power

RPE: 7/10

*Building to a heavy, but should not be overly taxing today

Key focus areas:

Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.

Modifications:

We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
“Amanda” is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.

Goal: 4–8 minutes

Time Cap 12 minutes

Stimulus : High-skill gymnastics and barbell cycling under fatigue

RPE: 9/10

Focus : Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Key focus areas:

Stay composed on the rings—misses are costly

Maintain snatch technique under pressure

Control breathing and transitions to avoid redline mistakes

[Levels: Amanda] (Time)

Level 2:

For Time:

12-9-7

Pull-Ups

Ring Dips

Squat Snatch

Load: 95/65lb, 43/30kg

—

Level 1:

For Time:

12-9-7

Ring Rows

Ring Push-Ups

Hang Power Snatch

Load: 45/35lb, 20/15kg

—

Masters 55+:

For Time:

12-9-7

Pull-Ups

Ring Push-Ups

Power Snatch

Load: 75/55lb, 34/25kg

—

Competitor:

12-9-7

Ring Muscle-Ups

Squat Snatch

Load: 135/95lb, 61/43kg

—

Travel / Hotel:

For Time:

12-9-7

Pull-Ups

Dips

Dual Dumbbell Ground to Overhead

Load: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Ring Rows*

:15 Ring Support Hold

15-20 Banded Face Pulls

*Feet Elevated if you can maintain good positions for 10-12 reps

Check us out on Instagram @BeastRiver

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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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