WOD – Wed, Nov 15
Announcements
🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
CrossFit East River – WOD
UNLOADED (Time)
For time: Cap 12
30/24c Row
16 Alt. V-Ups / tucks
30 Push-ups / knees
16 V-ups
20 HR Push-ups
16 Knee Tucks
10 Clapping / Explosive Push-ups
30/24c row
Intent – Bodyweight muscle endurance.
Shoulder Press (E 2:30 x 4
10 – 52%
10 – 55%
8 – 60%
8 – 65%)
– This week has higher volume on strict press with lighter loads than previous weeks.
– Any failed reps should be finished as split jerks. Because the load is lighter this will add some skill practice on split jerks.
– For anyone who is not proficient in split jerks they may finish the reps as push jerks.
UNLOADED (Time)
For time: Cap 12
30/24c Row
16 Alt. V-Ups / tucks
30 Push-ups / knees
16 V-ups
20 HR Push-ups
16 Knee Tucks
10 Clapping / Explosive Push-ups
30/24c row
Intent – Bodyweight muscle endurance.