WOD – Wed, Feb 21
Announcements
-get some nutrition hacks here!
🔗 Register for THE OPEN – TODAY!!
(CrossFit East River as YOUR gym)
No Pump Sesh until AFTER the Open 😢
-Will resume March 22nd
CrossFit East River – WOD
Snatch Complex (Every :75 seconds, for 5 sets
Power Snatch + Hang Power Snatch
*starting around 70-75% 1RM PS – increase load each set based on quality technique.
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Strength Notes:
– This snatch complex is meant to be moderately heavy with a quality focus.
– Only those members who are proficient with snatching should perform an unbroken complex.
– Those still learning should drop and reset between to focus on their positions.
“Rinse and Repeat” (AMRAP – Reps)
4 Rounds
(2 min ON / 1 min OFF)
50 DU/ 75 SU
10 Deadlifts
Max Burpee over bar (facing if space)
–rest 1 minute–
s: 185/125
x: 225/155
Intent – Fast paced burpee endurance.
Target – Today we want the buy in portion to be at a fast pace. We expect 50 double unders to be nearly unbroken every time and at most 1 quick break on deadlifts. Try to push the pace on the buy in then find a sustainable enduring pace for burpees across all sets.
Feel – High intensity aerobic conditioning.
Flow – Perform the double unders and deadlifts as a buy in on each set followed by max reps on burpees