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WOD – Tue, Feb 7

February 7, 2023Uncategorized

CrossFit East River – WOD

A.”Fundamentals” (AMRAP – Rounds and Reps)

AMRAP 10

10 C2B/ Pull-Ups / RR

5 Power Cleans

s: 95/65

x:135/95

+: 165/115
-This simple couplet will become dense for those with the ability to perform both movements well.

-It is expected to perform doubles and triples on the bar.

-CTB will need to be broken by many after the first round or 2.

-It will be easy to go out too fast so work onvpacing with this workout.

-Target Score:6-8+ Rounds

Power Clean (Strength Under Pre-Fatigue: EMOM x 8min
Loads per set (by %): 80, 80, 80, 80, 80, 85-90, 85-90, 85-90)

Build to 80%-90%

Suggested:

4 @ 80%

2 @ 85-90%

2 @ 85-90%

-We are working on consistency with the power clean with some pre-fatigue from today’s met-con

-If any member is particularly tired from the met-con lower percentages

-The last 3 minutes can be used to build

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‪(347) 352-7154‬

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647 East 9th Street, New York, NY 10009

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