Friday 17OCT14
October 16, 2014WOD
CrossFit East River – WOD
Warm-up
Weightlifting
a: Back Squat (Establish 3RM)
b: Handstand Push-ups (Strict 4 x ME )
Metcon
Metcon (AMRAP – Reps)
8 Minute AMRAP
Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is “Shoot and Ladder” of the following movements:
Snatches 95/65 – 77/55 – 45/35
Toes-to-Bar/Knees-to-90/Abmat Sit Ups
Level III (3)
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
…and so on