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CrossFit East River – WOD
General Prep
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20/:20 PVC Pipe Prayer Stretch
Specific Prep
2 Sets, with Empty Barbell
3 Hang Snatch Pull
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
5 Box Jumps
Snatch (Snatch Complex
Every 2:00 x 5 Sets
Snatch Pull + Hang Power Snatch
Rest 10 seconds
2 Squat Snatch
Level 1:
Every 2:00 x 5 Sets
Hang Snatch Pull + Hang Power Snatch + 2 Overhead Squats
Travel / Hotel:
Every 2:00 x 5 Sets
6 Alternating DB Snatch)
Starting @ 70% of Power Snatch and increasing to a heavy for the day
Goal: Technique proficiency in the snatch, speed through the middle and a good overhead receiving position.
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Look for a rapid turnover and a strong punch into the receiving position.
Modifications:
We can adjust to Hang Power Snatch, move to a clean complex, or adjust to dumbbell snatch
“Red Pill or Blue Pill” (Time)
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
–
Time Domain: 12-15min
Time Cap: 17min
Goal: Finish each round between 1:30–2:00; maintain a tight window across all 5 sets
Stimulus: Barbell cycling with moderate fatigue and fast transitions
RPE: 8/10
Primary Objective: Cycle the barbell efficiently—unbroken or strategic quick breaks to stay consistent each round.
Secondary Objective: Maintain steady footwork across the box to reduce fatigue bleed into the overhead squats.
[Red Pill or Blue Pill: Levels] (Time)
Level 2:
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
Level 1 :
5 Sets: For Time
10 Hang Power Snatch
10 Box Step-Ups
10 Back Squats
Rest 1:00 b/t sets
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
Masters 55+
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 65/45lb, 30/20kg
Box Height: 24/20in
Competitor:
5 Sets: For Time
10 Power Snatch
10 Box Jump Overs
10 Overhead Squats
Rest 1:00 b/t sets
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
Travel / Hotel:
5 Sets: For Time
10 Alternating Dumbbell Power Snatch
10 Bench Jump Overs
5/5 Single Arm Dumbbell Snatch
Rest 1:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
5 Sets: For Quality
10 Banded Adductions /Side
:30 Weighted Wall Sit
Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality movement. Weight the wall sits with a kettlebell in the goblet position.