WOD – Wed, Jan 11
Modified Schedule Monday for Martin Luther King Day: 7a, 8a, 9a
CrossFit East River – WOD
Clean Complex (E2MOM x 6 RNDs
1 Power Clean
1 Hang Power Clean
1 Jerk )
-Start at 60% 1rm clean and jerk, build as technique allows.
-Focus for today is to ensure hip contact on both cleans.
“Ascension” (AMRAP – Rounds and Reps)
15 shoulder to OH (X:75/55, 65/45)
10 CTB pull ups / Banded / RR
10 Shoulder to OH (X:135/95, 95/65))
15 CTB pull ups / Banded / RR
– if you finish the second couplet, go back to the first
-Once you finish 2 rounds of one part, move to 2 rounds of the next and continue.
-The lighter bar in the first section should be unbroken.
-The heavier bar may require 1 break but if athletes break more than once they should scale the weight.
-CTB will need to be broken up by most since volume increases later into the workout.
-Target Score – 100+ reps (1 full set of 2 rounds of each section).