WOD – Wed, Jan 11

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CrossFit East River – WOD

Clean Complex (E2MOM x 6 RNDs
1 Power Clean
1 Hang Power Clean
1 Jerk )

-Start at 60% 1rm clean and jerk, build as technique allows.

-Focus for today is to ensure hip contact on both cleans.

“Ascension” (AMRAP – Rounds and Reps)

AMRAP 8min

2 rounds:

15 shoulder to OH (X:75/55, 65/45)

10 CTB pull ups / Banded / RR

Into…

2 rounds:

10 Shoulder to OH (X:135/95, 95/65))

15 CTB pull ups / Banded / RR

– if you finish the second couplet, go back to the first
-Once you finish 2 rounds of one part, move to 2 rounds of the next and continue.

-The lighter bar in the first section should be unbroken.

-The heavier bar may require 1 break but if athletes break more than once they should scale the weight.

-CTB will need to be broken up by most since volume increases later into the workout.

-Target Score – 100+ reps (1 full set of 2 rounds of each section).