WOD – Mon, Feb 19
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CrossFit East River – WOD
Front Squat (4RM Front Squat for Max Load
E2MOM x 7
6-4-3-2-2-4-4
*Start with empty bar)
*Use pads – NO DROPPING
*Compare to Monday 1/8/24.
*Between each attempt, perform 10 pvc pass through
Start light and build athletes will have one to two good attempts at their maximum weight.
“Rise Up” (AMRAP – Rounds and Reps)
*Cycle Test*
AMRAP 8
6 Clean and Jerks
18 Wall Ball Shots
s: 95/65
x: 135/95
scale:
6 Double DB clean and jerk – 20/15
18 Wall balls
Intent – Cycle Retest – 1/3
Target – We have been training shoulder endurance often this cycle for the retest. Try to move at a fast pace for as long as possible within the AMRAP. The clean and jerks should be done as fast singles. Try to hold on to 1-2 sets on the wall balls. If wall balls will be a limiter for a member they should break early, whereas if the barbell is a limiter try to push the wall balls to make up time.
Feel – Leg and shoulder endurance at high intensity.