WOD – Sat, Apr 26

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

Will Miss Coaching You All! (Checkmark)

I Will miss coaching you all on Saturdays! One of my fav days to coach. Some of you were awake, some still asleep, some still drunk .. always a fun and entertaining day of the week.

Remember:

Technique over weight. Sometimes just showing up is all you gotta do. Always happy to see your smiling faces.

– Give someone a high five or fist bump… they also showed up.

🤜🤛

“99 Problems But A Griff Aint One” (Time)

9 Rounds for 9 Years – Partner(s) WOD

9c Row

9 DB Snatch

9 Box Jump Overs

9 Wall Balls

Cash-out: 1 Beer or Beverage of Choice
Beer in gym after, the beer at Bobby’s after that.