Monday 20FEB17
February 20, 2017WOD
CrossFit East River – WOD
Weightlifting
1a: Push Jerk (Push jerk 10-8-6-4 reps)
1b: Push Jerk (Push jerk 10-8-6-4 reps)
1c: Push Jerk (Push jerk 10-8-6-4 reps)
1d: Push Jerk (Push jerk 10-8-6-4 reps)
*You are doing a lot of push jerks! You’ll go for and try to hit heavy sets of 10, 8, 6 and 4.
*As the reps decrease, the weight should INCREASE.
*Score your heaviest set of 10, 8, 6 and 4, respectively. (Hence the four spots!)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
In teams of 3
AMRAP 10
20 Alternating Dumbell snatches (50/35)
10 Burpee Box Jumps 24/14
Then without rest:
AMRAP 10
20 Wall Balls 20/14
10 K2E
-Each partner must complete a full round before switching
-Two partners will be resting while one works
-Fast transitions, intensity!