WOD – Mon, Jan 15

January 15, 2024Uncategorized

Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

Partner AMRAPs (AMRAP – Rounds and Reps)

Partner workout:

5 min AMRAP:

9 Pull-Ups / Jumping Pull-ups

3 Squat clean (135/95)

–Rest 2 min–

7 min AMRAP:

6 Strict HSPU’s / Piked / HR Push-ups

2 Squat clean (185/125)

–Rest 2 min–

9 min AMRAP:

3 CTB Pull-Ups / RR

1 Squat clean (205/135)

scale:

75/55

95/65

115/80
*during each AMRAP: P1 completes a full round while P2 rests then switch once full round has been completed.

Each AMRAP will become more complex and also heavier on the cleans. The goal is for members to be able to move quickly since the time durations are so short. If anyone is majorly bottlenecked by either the skill or the weight after 1-2 rounds they should scale either or both. We expect the rounds to get slightly slower each set which is why there is extra time. A good goal would be to match the number of rounds in each AMRAP.

Feel – High skill and heavy.