WOD – Tue, Mar 21
March 21, 2023Uncategorized
CrossFit East River – WOD
Strict Toes-To-Bar (EMOM x 5
2-5 Strict Toes-To-Bar / Strict Knee Raises)
Clean and Jerk Complex (E:90 x 7 Rnds: 4s @ 70%, 3s @ 75%
2 Power Clean
2 Split Jerk w/ 1s Pause in Catch)
– Athletes should base their % on their Clean & Jerk.
– The weight should be on the lighter side allowing for good reps and a solid catch.
Jump Pow (Time)
15 Box Jump Overs
25 Hang Power Cleans
50 DU / 100 SU
-This AMRAP has a high volume for each movement.
-Find a steady pace on the box jump overs, and break up the hang cleans into manageable sets for grip.