WOD – Fri, Mar 29
CrossFit East River – WOD
Thruster (Every 2min x 4 sets
Build to a 3 RM
Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 3 – 3 Reps
*from the floor
*build each set to a 3RM for the day)
– This week we are working up quickly on the thruster to a tough set.
– We are taking the lift from the floor.
– Once the lift is off the floor the remainder of the thrusters should be unbroken.
“Bound to Hinge (Time)
8 Rounds for Time:
28 Double-Unders
8 V-Ups
4 Deadlifts
Time Cap: 12 minutes
*perform deadlifts @ 3 RM thruster load
Intent – Hinging endurance
Target – The goal of this workout is to start unbroken through the first few rounds. Advanced members may be able to stay unbroken through the full workout and should work on their transition speed. We want a fast pace so if someone is tripping often on double unders they should scale.
Feel – High intensity with muscular endurance in the low back and core.