WOD – Tue, Feb 7
February 7, 2023Uncategorized
CrossFit East River – WOD
A.”Fundamentals” (AMRAP – Rounds and Reps)
AMRAP 10
10 C2B/ Pull-Ups / RR
5 Power Cleans
s: 95/65
x:135/95
+: 165/115
-This simple couplet will become dense for those with the ability to perform both movements well.
-It is expected to perform doubles and triples on the bar.
-CTB will need to be broken by many after the first round or 2.
-It will be easy to go out too fast so work onvpacing with this workout.
-Target Score:6-8+ Rounds
Power Clean (Strength Under Pre-Fatigue: EMOM x 8min
Loads per set (by %): 80, 80, 80, 80, 80, 85-90, 85-90, 85-90)
Build to 80%-90%
Suggested:
4 @ 80%
2 @ 85-90%
2 @ 85-90%
-We are working on consistency with the power clean with some pre-fatigue from today’s met-con
-If any member is particularly tired from the met-con lower percentages
-The last 3 minutes can be used to build