WOD – Wed, Feb 8

CrossFit East River – WOD

Push Press (E :90 x 5 sets
5s x 5 Reps: Building to 80-85%
– 1s Pause Overhead
)

Suggested %:

5 – 75%

5 – 80%

5 – 85%

5 – 85%

5 – 85%

Push Jerk (E:90 x 2 Sets)

– Looking for light cycled touch and go reps.

– Roughly 50-60% of todays push press.

– Focus on smooth reps with more of a challenge in breathing than loading.

“Into the Nothing” (Time)

5-10-15-20-25-20-15-10-5
AbMat Sit-Ups
DBL DB Front Rack Lunges

(50/35)

Time Cap: 15 minutes
Front Rack Lunge Standards:

The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep.

Resting the dumbbells on the shoulders is allowed.

Releasing the grip fromthe handle and letting the dumbbell rest solely on the shoulder is not allowed.

The trailing knee must make contact with the ground at the bottom of each lunge.