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Beast River Fitness – WOD

Snatch (1-1-1-1-1-1)

Baseline: Let’s see where we are. This will be considered 100% – the weight used to base the rest of your percentages going forward.

Once you begin the lift, the bar must continue in an upward motion. For the Snatch, you have to have locked out elbows (no press out) and no other part of your body may touch the platform. Let’s give it a go and start marching toward better/safer/stronger technique. Be honest with those lockouts and or ask your platform partner.

CEDRIC DIGGORY (AMRAP – Rounds and Reps)

AMRAP 8min

5 Hang Power Snatch

10 OHS

20 DU

(95/65, 65/45)

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Beast River Fitness – WOD

THE CHIEF (AMRAP – Rounds and Reps)

5 RNDs of a 3min AMRAP

AMRAP 3

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

–Rest 1 minute–

(Repeat 5 times)
Complete as many rounds and repetitions as possible in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Score

: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

Good Scores for “The Chief”

Beginner: 11-15 rounds


Intermediate: 16-21 rounds


Advanced: 22-27 rounds


Elite: 28+ rounds

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Beast River Fitness – WOD

SEE AND BEE (Time)

3 Rounds

400m Run

30 Wall Balls

20 DB Snatch (50/35) alternating

10 Burpees

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Beast River Fitness – WOD

SWEAT 50/100/50 (AMRAP – Rounds)

AMRAP 20

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

50 DB Snatches alternating (35/20)
100′ is 2X length of gym: Body Weight

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Beast River Fitness – WOD

Metcon (Time)

Every 10 Minutes x 3 Rounds:

Row 1000m

12 Power Snatches (95/65, 65/45)

20 V-Ups

* Score is sum total to complete each round.

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Beast River Fitness – WOD

Strength

Sumo Deadlift (3-3-3-3-3-3)

Every :90 for 6 sets. Build to a heavy 3.

Focus on creating tension and staying tight with a straight back.

HELGA (Time)

6 RNDs

200m run

6 Pull-ups

12 KBS
Repeat from 7/8.

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Beast River Fitness – WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 30:

1 Rope Climb

8 Burpees to target

8 DB/KB Push Press

25 Double Unders

– Alternate full rounds with a partner.
SCALE: 2 Pulls to stand on rope or 5 Strict Pull-ups

Pick a DB / KB weight to go unbroken for 8 reps.

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Beast River Fitness – WOD

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

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Beast River Fitness – WOD

Metcon (Time)

For Time:

500/400m, 750/625m, 1,000/800m, 1,500/1200m Row

*After every Row 25 Sit-ups

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Beast River Fitness – WOD

Metcon (No Measure)

EMOM 20:

Minute 1: 6 American KBS + 6 Push-ups + DUs

Minute 2: 10c Row + 10 Air Squats
Athletes should leave themselves :10-15s between minutes.

Practice DU and aim for consistency in numbers.

Metcon (No Measure)

EMOM 20:

Minute 1: Movement 1

Minute 2: Movement 2

*Score = Checkbox

*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open

-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate

-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity

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