WOD – Sat, Nov 18

November 18, 2023Uncategorized

Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Warm-up (No Measure)

EMOM x 8 min – w’ partner

m1:

a1) 1-2 Strict TTB / Knee Raises

a2) 1-2 :HSPU Negative / Piked

m2: 2 Hang Power Cleans
Metcon Prep, build to heavier than workout..

– Athletes must stand the weight up BEFORE beginning the hang power clean.

Partner Throwdown (AMRAP – Rounds and Reps)

Partner Workout: AMRAP 16m

11 TTB / Knee Raises

9 Hang Power Cleans

5 Kipping HSPU / Wall Walks to target

s: 95/65

x: 115/80

+: Strict hspu / 135/95

– alternate full movements per person
Each movement will require most to break them up to keep moving. With alternating you should be able to take some time to recover between each movement in order to keep a consistent pace.

Feel – Bottleneck heavy workout with upper body fatigue.