WOD – Tue, Apr 4

CrossFit East River – WOD

Toes-To-Bar (EMOM x 5
2-5 Strict Toes to Bar
)

Athletes should look to add 1-2 reps more than 2 weeks ago.

Clean & Jerk Complex (E: 90 x 6
1 Power Clean
2 Split Jerks
– Pause last jerk in catch and finish

Sets: Building to 80%
1-3 @ 70.75.75%
4-6 @ 80%)

The Bar is starting to get heavy pushing 80% effort. Focus is on the Jerks with a heavy double.

– Focus on elbow lockouts and pushing under the bar.

– Secure the lift and build confidence with a pause in the catch AND the finish positions on the last rep (as if waiting for a judge to give you the white lights)

Buy-In & Get Some (AMRAP – Rounds and Reps)

On a 8 min running clock:

Buy-in: 20 Burpee over Bar

AMRAP remaining

6 P. Clean & Jerks

8 Box Jumps

s: 95/65

x: 135/95

+: 155/105 & 30″/24″
– Athletes should pick a weight they go unbroken when fresh in the Clean and Jerks.

– With the heart rate high after the burpees athletes should focus on remaining tight for cycling the barbell.