WOD – Tue, Apr 16
Announcements
Quarterfinals weekend:
-NO Pump Session
CrossFit East River – WOD
Bench Press (Max Barbell Bench Presses @ 75%
Suggested build
6 – 55%
4 – 65%
3 – 70%
1 – 75%
AMRAP at 75%
*Build up to 75%, then perform AMRAP x 1 set stopping 1 rep before failure or right when you start to grind.)
Strength Notes:
– The bench press today only has 1 working set.
– Take time to build up to 75% before performing the AMRAP set leaving 1 rep in the tank.
“Unlucky” (AMRAP – Rounds and Reps)
AMRAP 13 mins
25/20c Row
25 Toes to Bars
25 Handstand Push-Ups
Scaled:
20/16 cal row
25 hanging knee raises
25 DB push press (50/35)
Intent – Gymnastics density under fatigue.
Target – This workout is meant to force members to break up the sets of TTB and HSPU and chip away at the larger sets. The pace on the row should be sustainable to allow a quick transition to the TTB as most of the workout will be spent on the gymnastics.
Feel – Moderate intensity feel due to the gymnastics bottlenecks.
Some athletes may need to start on the gymnastics in full classes.