WOD – Thu, Jul 31

July 31, 2025Uncategorized

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Week of 7/28 Programming Overview

Monday: WOD: Nate (Muscle Ups, HSPU, KBS)
Tuesday: Strength: Clean and Jerk – WOD: Rowing, DB Squat Cleans, Situps, Burpees
Wednesday: WOD: Wall Walks, Running, Rowing, Wall Balls
Thursday: Strength: Snatch – WOD: DU, Power Snatches
Friday: Strength: Back Squat – WOD: Thrusters, TTB
Saturday: Burpee Pullups, DB Bench, Running
Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Snatch (Snatch Complex

Every 2:00 x 7 Sets
Power Snatch
Rest 10 seconds
Squat Snatch

Starting @ 70% of 1RM Snatch and building to a heavy for the day.)

Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into a solid punch into the receiving position overhead. We are looking for strength and stability with a firm lockout.

Modifications:

Level 1: 3 Hang Power Snatch+ 2 Overhead Squats each set building to around 7-8 RPE.

For Mobility Issues, adjust to 4/4 Dumbbell Snatch for Load

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Score: Total Reps

Barbell: 75/55lb (34/25kg)

Goal: 5+ Rounds (225+ reps)

Stimulus: Classic Open Test / Light Barbell Cycling & Jump Rope Efficiency

RPE: 9/10

Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.

Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset

[CrossFit Open 14.1: Levels] (AMRAP – Reps)

Level 2:

As prescribed

Level 1:

10:00 AMRAP

30 Single‑Unders

15 Hang Power Snatches

Barbell: 45/35lb, 20/15kg

Masters 55+:

10:00 AMRAP

30 Double Unders

15 Hang Power Snatches

Barbell: 75/55lb, 34/25kg

Competitor:

As prescribed

Travel / Hotel:

10:00 AMRAP

30 Double Unders

15 Dumbbell Snatch

Barbell: 35/25lb, 15/12kg

Mobility (Checkmark)

PRVN Recovery #2

1:00 Childs 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)

3-4 Sets: For Quality

8-10 Cuban Rotations

:15/:15 Iso Calf Raise Wall Push

8-10 Snatch Grip Bent Rows