WOD – Tue, Apr 30

CrossFit East River – WOD

Power Clean (EMOM x 12:
2 Power Cleans from position

Min 1-4:
2 Power Clean with 2 sec pause at mid-thigh

Min 5-8:
2 Power Clean with 2 sec pause at knee

Min 9-12:
2 Power Clean off floor
)

*Tech & positional focus today. Focus on full extension/driving with hips/strong catch/pull under the bar.

*Drop/reset between each rep for quality.

*Start with a light/technical load that allows good mechanics. Add small jumps in weight every 4 minutes if technique is solid.

“Flying V” (AMRAP – Rounds and Reps)

12 minute AMRAP:

5-10-15- 20-25….continue adding 5

V-ups**

HSPU / Piked Push-ups / DB Push Press **

** 40 DU / 30 Singles Between each movement

Any style of HSPU acceptable.

Example:

5 v-ups

40 double unders

5 hspu

40 double unders

10 v-ups

40 double unders

10 hspu
Intent – Bodyweight endurance training. We are looking to work aerobic and muscular endurance with this workout

Target – Top Scores: Finishing round of 25. Minimum goals: Into round of 20. The double unders should not be a limiter today and should always be done unbroken or in 2 sets. We are looking for members to take smart breaks on the gymnastics in order to maximize their ability to sustain across sets.

Feel – Moderate intensity due to gymnastics bottlenecks.

Flow – Add 5 reps to the V-ups and HSPU each round. Double unders remain the same.