WOD – Wed, Apr 10

CrossFit East River – WOD

Power Clean (EMOM: Increasing every 3 Rounds

3 rounds / mins
5 Power Cleans @ 65-70%

3 rounds / mins
3 Power Cleans @ 75-80%

3 rounds / mins
1 Power Clean @ 85+%

– As it builds we want members to try to stay TNG on the 3s if they can.
)

– The final 3 minutes will allow for some heavier singles. This is not a max out day, but if someone is feeling good they can build on the 85%.

“Baker’s Dozen” (Time)

4 Rounds for Time:

13 Burpees

13 Chest-to-Bar / Pull-Ups // volume scale 8

13 Deadlifts @ 225/155 lbs

Time Cap: 12
Intent – Gymnastics and hinging density.

Target – The CTB and Deadlifts may need to be broken up depending on the athlete. If they need to break more than twice in the early sets they should scale.

Feel – High speed and intensity.