WOD – Fri, Sep 29
CrossFit East River – WOD
Clean and Jerk (Every 30 seconds, for 7:30 (15 sets):
1 Power Clean and Jerk @ 60-65%)
– The power clean and jerks should be at relatively light weight focused on speed and explosiveness.
Down Stream (Time)
3 RNDs – cap 11
5 Front Squats
20 HR Push-ups
*Bar comes off the floor. Athletes can squat the first rep.
Athletes should pick a weight they can complete 5 reps unbroken under fatigue. Front squats after running will be challenging to breathe, so athletes should take a second before squatting to make sure they can complete 5 reps unbroken.