WOD – Wed, May 22

CrossFit East River – WOD

Drop Snatch (Every :90 seconds x 5 sets – Building
1 Drop Snatch +
1 OHS

)

Strength Notes:

– The Drop Snatch is a good variation to work on mobility and stability overhead.

– We are focused on technique today and we want everyone to get some form of OHS work in today, so regress to higher catch if athletes cannot catch in the bottom.

*Technical focus, working overhead stability and strength with good squat mechanics.

“Shaky Legs” (Time)

For Time:

Row/Bike 48/40 calories / Run 400

40 Back Squats

Row/Bike 36/30 calories / Run 300

30 Front Squats

Row/Bike 24/20 calories / Run 200

20 Overhead Squats

x: 95/65

s: 65/45

Time Cap: 16 minutes
Intent – Leg and squat endurance training.

Target – Top scores: Aim for sub 11 min. All movements today will focus on burning out the legs. Members should plan a smart pace on the cardio and plan to break the barbell into repeatable sets.

Feel – Moderate aerobic intensity due to a lot of lower body fatigue.