WOD – Mon, Apr 10

CrossFit East River – WOD

Mid-Cycle Changes

We are midway through the cycle and going to be switching up our movement/workout days so members who may not see certain moves because of scheduling can still find their way to practice the lifts.

Snatch (E 1:15 MOM x 9
Wave:
m1: 1 reps @ 80%-82%
m2: 1 reps @ 85%-87%
m3: 1 reps @ 87%-90%
Repeat )

– Athletes will have 3 weights they are alternating between. Pick weights that can be easily can quickly added to and taken off the bar.

– Each wave builds to 87-90%

– Going back down in weight each time helps athletes build confidence and iron out technical flaws of the heavier loads.

C.”Seven Up” (AMRAP – Rounds and Reps)

In 8 min:

Buy In: Run 400 meters

Then AMRAP:

6 Power Snatches

8 Box Jumps

10 V-Ups

s: 75/55

x: 95/65

+: 115/105