WOD – Fri, Jul 25
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CrossFit East River – WOD
Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Active Hang
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer (Checkmark)
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
—
Then load to starting weights on the barbell
Snatch (Squat Snatch
For Load:
Every 1:15 x 12 Sets
1 Squat Snatch
2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+
% is Based on 1RM Squat Snatch
Record Working Weight
)
Focus: Technical Execution, Speed through the middle and a quick efficient turnover into the a quality Squat Snatch
Cues: Patience, then speed. Finish tall, flick the wrist and push up into the bar as it turns over into the catch.
Modifications:
Level 1: 3 Hang Power Snatch + 1 Pause Overhead Squat @ 7 RPE across
Masters 55+: Can be Power or Squat
“Fibo-Snatchy” (AMRAP – Reps)
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Chest to Bar Pull-Ups
Load: 95/65lb, 43/30kg
Score = Total Reps
Goals:
Estimate Time per Rep: 3-5 seconds/rep is a solid average (includes movement + transition time)
That gives 12-20 reps/minute, or 156 – 260 total reps in 13:00 (This is a wide range, but gives us insight to where to expect athletes to finish this one up.
Expected Athlete Range:
– Beginner to Intermediate Athletes, depending on scaling for the day: Mid to late Round 7 (13s) → ~99 reps
– Intermediate to Advanced Athletes: Finish Round 8 (21s) → ~162 reps
– Elite Athletes: Into Round 9 (34s), possibly deep → 200–264+ reps
RPE: 9/10
Primary Objective: Smooth and confident cycling of light squat snatches under increasing fatigue
Secondary Objective: Break early and stay consistent on Chest-to-Bar volume
[Fibo-Snatchy: Levels] (AMRAP – Reps)
Level 2:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpees Over Bar
Pull-Ups
Load: 75/55lb, 34/25kg
Score = Total Reps
Level 1:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Hang Power Snatch
Lateral Burpee Step-Overs
Jumping Pull-Ups
Load: 45/35lb, 20/15kg
Score = Total Reps
Masters 55+:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch
Lateral Burpee Step-Overs
Pull-Ups
Load: 75/55lb, 34/25kg
Score = Total Reps
Competitor:
Load: 135/95lb, 61/43kg
Travel / Hotel:
13:00 AMRAP
1-1-2-3-5-8-13-21-34
Dumbbell Squat Snatch
Lateral Burpees Over Dumbbell
Strict Pull-Ups
Load: 50/35lb, 22.5/15kg
Score = Total Reps
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
4 Sets, For Quality
8/8 Bird-Dog Row
10-12 Hip Bridge Dumbbell Pull-Over
10-12 Weighted Maltese Raises