WOD – Wed, Mar 20
CrossFit East River – WOD
Clean Complex (Every 2:30 x 4 sets
4 Power Cleans
4 Hang Power Cleans
4 Alt. Front-Racked Reverse Lunges
(*2/side for lunges)
*Start light & build to something strong & technical by the final set)
Strength Notes:
– This complex is very long and will require some lighter loads to start.
– All reps should be unbroken without putting down the bar.
– This will work the ability to cycle the bar for high reps.
“Change of Perspective” (AMRAP – Rounds and Reps)
7 Rounds: *picking up where you left off
(90 sec ON, 30 sec OFF)
10 Line facing burpees
10 Ukraine KBS @ (70/53)
10 Wall balls
– 7th round/knockout round work all the way to the 2 minute mark
Intent – Higher based broken AMRAP
Target – The goal of this workout is to move at a faster pace than you would without the rest breaks. There should be no major bottlenecks in this workout and the rest breaks should allow members to stay unbroken for most of the workout.
Feel – High intensity
Flow – Work for 90 seconds then rest for 30 seconds, picking up where you left off.