WOD – Wed, Apr 17
Announcements
Quarterfinals weekend:
-NO Pump Session
CrossFit East River – WOD
Power Snatch (In 10m – Build to heavier than workout weight.
1-1-1-1-1
*2s Pause in catch
)
“Ascension” (AMRAP – Reps)
6 sets:
2 min ON / 1 min OFF:
1,2,3,4,5,6, etc…
Lateral Burpees over Bar
Wall balls
Power Snatches
s: 75/55
x: 95/65
*Pick up where you left off each set. *Final set is bonus round. Work the full 3 minutes. *13 min work, 18 min total time.
Intent – Movement speed training.
Target – The weight on the bar should allow for TNG sets at the beginning of this workout. We want members to be able to push the pace in the early rounds as the reps are lower. Transitions and movement speed will play a big part in this workout.
Feel – High intensity
Flow – Work for 2 minutes then rest for 1. Pick up where you left off on each set. On the final round, work for the full 3 minutes.
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Scoring Chart Per Round:
3 – Round 1
9 – Round 2
18 – Round 3
30 – Round 4
45 – Round 5
63 – Round 6
84 – Round 7
108 – Round 8
135 – Round 9
165 – Round 10
198 – Round 11
234 – Round 12