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WOD – Sat, May 3

May 3, 2025Uncategorized

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

  • Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
  • Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
  • Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
  • Overhead Squat (Friday): Challenging positional strength and stability over max loading.
  • 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

  • Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
  • Murph Prep (Wednesday):
  • Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
  • Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

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CrossFit East River – WOD

“You Go, Glen Coco!” (Time)

For Time: with a Partner

6/4 Rope Climbs

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/40 Calorie *Bike

50 Wall Balls

6/4 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 20/14lb, 10/9ft Target
—

Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

[You Go, Glen Coco!: Levels] (Time)

Level 2:

For Time:

5/3 Rope Climbs

50/40 Calorie Row

40 Wall Balls

1000m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5/3 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 20/14lb, 10/9ft Target

—

Level 1:

For Time:

5 Pull to Stands

50/40 Calorie Row

40 Wall Balls

800m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5 Pull to Stands

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 14/10lb, 10/9ft target

—

Masters 55+:

For Time:

5/3 Rope Climbs

50/40 Calorie Row

40 Wall Balls

800m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5/3 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 14/10lb, 10/9ft target

—

Competitor:

Complete Solo!

Big Challenge today

—

Travel /Hotel Gym : Solo

For Time:

20/15 Strict Pull-Ups

600m Run

50 Air Squats

600m Run

50 Air Squats

600m Run

50 Air Squats

20/15 Strict Pull-Ups

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

4 Sets: For Quality

5/5 Bulgarian Split Squat 31×1 Tempo

10-12 Barbell Bent Over Row @ moderate load (unbroken)

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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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