WOD – Wed, Feb 14
Announcements
-get some nutrition hacks here!
🔗 Register for THE OPEN – TODAY!!
(CrossFit East River as YOUR gym)
💪 Get Your Ring Muscle-ups on Friday!
About: Coach Connor is offering a 1 Day class to help get you on top of those rings before The Open!
– Fri. @ 6pm (after Pump Session)
– No Open Gym
CrossFit East River – WOD
“Glide” (AMRAP – Rounds and Reps)
5-4-3-2-1 minute AMRAPs
**Picking up where you left off
**rest 1 minute b/w amraps
—
30 Double Unders / 30 SU
10 Deadlift (115/80)
5 TTB
Intent – Intervalized AMRAP working transitions & speed.
Target – This AMRAP has rest built in which should allow members to push the pace a bit more than if there was no rest. The working windows also get smaller each set so try to pick up the pace towards the end. The barbell load is intended to be light so that the turnover is really high. Moving at a fast pace 1 round should take around 45 seconds including transitions when fresh.
Feel – Grip limited & breathing at high intensity.
Flow – Work for 5 minutes, rest for 1, work for 4 minutes, rest for 1, work for 3 minutes; rest for 1; work for 2 minutes. Pick up where you left off in the AMRAP on each set for total rounds and reps.