WOD – Fri, Feb 2
CrossFit East River – WOD
Shoulder Press (
*Build to 90% 1RM Press
*Target of 7 minutes to get to 90%, then drop weight and prep for EMOM..)
Press Complex (Weight)
Every minute, for 3 minutes (3 sets):
3 Strict Presses + 3 Shoulder to Overheads @ 70%
*Setup from floor if needed/limited in rack space.
“Devious Diane- Part 1” : Mins 0-8 (Time)
Mins 0-8….
For Time: [Cap 7min]
21-15-9 : Deadlifts
9-7-5: Wall Walks
s: 185/ 125
x: 225/155
Intent – Classic CrossFit with a twist.
Target – This workout should feel very similar to Diane in that members can push the deadlifts and will be mainly limited by shoulder endurance. Move steady on the wall walks and focus on efficiency to ensure the shoulders aren’t blown up by the end. After the initial portion members will rest until the 8 minute mark and perform an AMRAP of shoulder to OH. This should be approached in maintainable sets to accumulate work for the full 3 minutes.
Feel – Shoulder burner.
Flow – Cap the Diane portion at 7 minutes. At 8 minutes start the 3 minute AMRAP (11 minutes total)
“Devious Diane- Part 2” Mins 8-11 (AMRAP – Reps)
Mins 8 – 11
AMRAP 3mins
MAX Shoulder to Overheads
s: 95/65
x: 135/95
+: 155/105