WOD – Fri, Mar 22
March 22, 2024Uncategorized
CrossFit East River – WOD
Deadlift (Within 10 minutes:
2 Hand Release Deadlifts @ Max Load
*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes)
Deadlift (C.Strength Part 2
Every minute for 4 minutes (4 rounds):
3 Deadlifts @ 70%
*@ 70% of tough double from part A. TnG Allowed. Does not need to be hand release)
“All in the Hips” (Time)
For time:
50 Thrusters
s: 65/45
x: 95/65
cap 7 minutes
– at the top of each minute, starting at minute 0 perform 5 power cleans.
Intent – High intensity barbell cycling.
Target – The weight on the bar should be something that everyone can cycle the power snatches unbroken to start. Members should be comfortable moving this load for high volume otherwise they will fall into only getting a few reps in each round.
Feel – High intensity
Flow – At the start of each minute including the start of the workout perform 5 power snatch.