WOD – Tue, Mar 28

CrossFit East River – WOD

Toes-To-Bar (EMOM x 5 min

– Weighted Hangin Knee Raises
5 reps)

Athletes should pinch a weight between their feet to raise their knees as high as possible – minimum knees above hip crease.

Behind The Neck Jerk (E :90 x 5 Sets
3.3.3.3.3
%: 65.70.75.75.75)

The bar comes out of the rack with athletes’ focus to push under the bar in solid split jerk catch position.

Bringing the bar down to the back can be a bit unnerving at first. Athletes who are building confidence in this can do a single split jerk and drop the weight onto pads.

Metcon (Time)

4 Rounds

200m run

8 TTB / Knee Raises

6 DBL DB Push Press

4 DBL DB Thrusters

s: 35/20s

x: 50/35s

cap 11
– Athletes should pick DBs they can go unbroken on the P. Press and Thrusters in this fast pacedworkout.

– Athletes should look to push the pace on the run and break up the TTB in fast sets.