WOD – Fri, Jun 9
June 9, 2023Uncategorized
Announcements
New Evening Schedule:
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
CrossFit East River – WOD
Snatch (4-3-2-1-1
%: 75-80-85-90-93-95%)
– Drop & reset between each rep
– Back off working % by 3-5% as needed to be successful for all sets.
-Short reset between each rep to focus on quality.
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
10 Power Snatches
10Pull-Ups / Jumping
10Front-Racked Barbell Lunges
10V-Ups
s: 75/55
x: 95/65
+: 115/85
– Expect mostto break up the barbell work and even do singles in later rounds on the power snatches.
-Pull ups should be done in 2-3 sets.
– Scale pull-ups to jumping to keep moving.