WOD – Tue, Mar 28
CrossFit East River – WOD
Toes-To-Bar (EMOM x 5 min
– Weighted Hangin Knee Raises
Athletes should pinch a weight between their feet to raise their knees as high as possible – minimum knees above hip crease.
Behind The Neck Jerk (E :90 x 5 Sets
The bar comes out of the rack with athletes’ focus to push under the bar in solid split jerk catch position.
Bringing the bar down to the back can be a bit unnerving at first. Athletes who are building confidence in this can do a single split jerk and drop the weight onto pads.
8 TTB / Knee Raises
6 DBL DB Push Press
4 DBL DB Thrusters
– Athletes should pick DBs they can go unbroken on the P. Press and Thrusters in this fast pacedworkout.
– Athletes should look to push the pace on the run and break up the TTB in fast sets.