WOD – Wed, Sep 20

CrossFit East River – WOD

Hang Clean (8m EMOM: 1 Hang Squat Clean

mins 1-4 : 1 rep @ 60-75% Building
mins 5-8: 1 rep @ 78-85%
–Rest 1 min–

Then
5 reps @ 8-85%
(cap at 3mins to complete))

– Building to heavier than 2 weeks ago (9/6)

– The first 9 minutes are singles.

– The last round is 5 Hang Squat cleans @ 85%. Break as needed.

– No measure?- Athletes should find a challenging but repeatable weight.

Metcon (Time)

A1) In 4min

3 Rounds

8 Deadlifts (225/150)

8 Burpee over Bar

— Rest 2 min —

A2) In 4min

Max Cals in 4min

— Rest 2 min–
Intent – Deadlift endurance under fatigue then aerobic conditioning.

– The Deadlift should be a weight athletes can go unbroken even after performing 8 burpees.

– Athletes should look to complete the first portion in an EMOM format for extra rest.

– Athletes need to share some can start on the Row first.

Cals for Row (Calories)

A2 – Cals