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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)

2 RNDs

15 Box Jump Overs

25 Hang Power Cleans

50 DU / 100 SU

s: 75/55

x: 115/75

+: 135/95

Cap. 10m.
-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.

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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