WOD – Thu, May 21
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CrossFit East River – WOD
Warm-Up (Checkmark)
1:30 Cardio Choice
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
–
2 Sets
:30 Jump Rope (Double Under Practice, Singles, Boxer Shuffle)
10 Russian Kettlebell Swings
5/5 Kettlebell Snatch
10 Barbell Overhead Squats
Specific Barbell Prep (Checkmark)
2 Sets
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Snatch Balance
3 Hang Squat Snatch
–
Then Build to Working Weights on the Barbell
Hang Snatch (Weightlifting Variable Reps & Sets)
We have been dialing in the hang position throughout this cycle, and today is the opportunity to express that work against a heavy single. The 1:30 interval gives athletes time to reset mentally and physically between reps.
Modifications:
Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch, starting at a technically sound and challenging load and building by feel, with the emphasis on the hip drive and receiving position rather than the load reached
Hotel Gym / Travel: Every 1:30 x 10 Sets: 2-4/2-4 Dumbbell Hang Snatch for Load
Primer (Checkmark)
2 Sets at Working Loads:
3/3 Kettlebell Hang Snatch
25 Double-Unders or 40 Single-Unders
5 Wall Balls
Use this to confirm kettlebell load, Double-Under rhythm, and wall ball target depth and pace before “Jackie Brown” begins.
“Jackie Brown” (8 Rounds for time)
For Time
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
50 Double-Unders
10 Wall Balls
Kettlebell: 53/35lb, 24/16kg
Wall Ball: 20/14lb to 10ft, 9/6kg
Score = Sum Total Time Across All 8 Sets
Goals: 1:15-1:30 per set
Stimulus: Mixed Upper Body Interference
RPE: 8/10
Primary Objective: Complete all three movements unbroken in each set, with tight transitions between every movement to stay inside the 1:15-1:30 window.
Secondary Objective: Match or beat your set one time across all eight intervals, using pacing and transition discipline from the first set to protect output in the final three sets.
[Jackie Brown: Level 2, Level 1, Masters 55+] (8 Rounds for time)
Level 2:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
40 Double-Unders
10 Wall Balls
Kettlebell: 44/26lb, 20/12kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 1:
Every 2:00 x 8 Sets:
5/5 Dumbbell Hang Snatch
50 Single-Unders
8 Wall Balls
Dumbbell: 35/20lb, 15/9kg
Wall Ball: 14/10lb, 6/4kg, Target Choice
Masters 55+:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
35 Double-Unders or 50 Single-Unders
10 Wall Balls
Kettlebell: 44/26lb, 16/12kg
Wall Ball: 14/10lb, 6/4kg, 10/9ft
[Jackie Brown: Competitor & Travel] (8 Rounds for time)
Competitor:
Every 2:00 x 8 Sets:
5/5 Kettlebell Hang Snatch
50 Double-Unders
10 Wall Balls
Kettlebell: 70/53lb, 32/24kg
Wall Ball: 30/20lb, 14/9kg
Goal: Sub-1:15 per set. All movements unbroken across all 8 sets.
Hotel Gym / Travel:
Every 2:00 x 8 Sets:
5/5 Single Dumbbell Hang Snatch
50 Double-Unders or 75 Single-Unders
10 10 Dumbbell Thrusters
Dumbbell: Choice at light to moderate load
PRVN Reset (Checkmark)
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12/12 Single Arm Dumbbell External Rotation
:30/30 Single Arm Overhead Hold (KB or DB)
10 x 3-Way Banded Pull Apart