WOD – Fri, Oct 3

September 28, 2025Uncategorized

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CrossFit East River – WOD

Warm-up Flow (Checkmark)

Mobility Prep and Activation

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

2 Sets: For Quality

:30 Jump Rope

6/6 Dumbbell Hang Snatch

6/6 Dumbbell Windmills

3 Hang Muscle Snatch

3 Overhead Squats w/1-2 sec Pause in the Hold

Snatch Primer

3 Position Power Snatch

3 Overhead Squats

3 Snatch Balance

–

2 Low Hang Power Snatch

2 Hang Squat Snatch

2 Overhead Squat

–

Add Loads:

2-3 Sets: Building

Power Snatch

Hang Squat Snatch

Overhead Squat

Snatch Complex (8 Rounds for weight)

Every 90 seconds x 8 Sets

Power Snatch + Hang Squat Snatch + Overhead Squat

Start @ 60% of 1RM Snatch and increase loads to heavy for the day
Movement Adjustments (If Needed)

– Power Snatch + Overhead Lunge for those working on mobility

– Mobility Concerns: Power Clean + Hang Clean + Front Squat

Level 1: 3 Hang Power + 1 Overhead Squat @ light loads

“Snatch Burn” (5 Rounds for reps)

For Reps

5 Sets:

2:00 AMRAP

50 Double Unders

10 Hang Squat Snatch

– Max Devil’s Press

Rest 1:00 b/t sets

Barbell: 95/65lb, 43/30kg

Dumbbells: 50/35lb, 22.5/15kg
Score: Total Devil’s Press Reps Across All 5 Sets

Goal: 25+ Reps (5+/set)

Stimulus: Posterior Chain / Barbell Cycling and Overhead Mobility / Stability

RPE: 8–9/10

Primary Objective: Unbroken Double Unders + Hang Squat Snatch

Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set

[Snatch Burn: Levels] (5 Rounds for reps)

Level 2:

For Reps

5 Sets:

2:00 AMRAP

35 Double Unders

8 Hang Power Snatch

8 Overhead Squats

– Max Devil’s Press

Rest 1:00 b/t sets

Barbell: 75/55lb, 34/25kg

Dumbbells: 35/25lb, 15/12kg

–

Level 1:

For Reps

5 Sets:

2:00 AMRAP

70 Single Unders

12 Hang Power Snatch

– Max Single Arm Devil’s Press

Rest 1:00 b/t sets

Barbell: 45/35lb, 20/15kg

Dumbbells: 30/20lb, 14/9kg

–

Masters 55+:

For Reps

5 Sets:

2:00 AMRAP

70 Single Unders

12 Hang Power Snatch

– Max Single Arm Devil’s Press

Rest 1:00 b/t sets

Barbell: 45/35lb, 20/15kg

Dumbbells: 30/20lb, 14/9kg

–

Competitor:

For Reps

5 Sets:

2:00 AMRAP

50 Unbroken Double Unders

10 Hang Squat Snatch

– Max Devil’s Press

Rest 1:00 b/t sets

Barbell: 115/75lb, 52/34kg

Dumbbells: 50/35lb, 22.5/15kg

–

Hotel / Travel:

For Reps

5 Sets:

2:00 AMRAP

50 Double Unders

10 Dual Dumbbell Front Squats

– Max Devil’s Press

Rest 1:00 b/t sets

Dumbbells: 50/35lb, 22.5/15kg

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Ring V-Outs

12 Ring Face Pulls

15 Wall Tibialis Raises