WOD – Mon, Oct 2
CrossFit East River – WOD
Overhead Squat (E 2:30 x 5 (21×1)
-Build to heavy double today.
-Aim for slightly heavier than two weeks ago 3RM – 9/18.
– Bar is coming from the rack.
– Athletes should use pads for these reps practice a slow and controlled decent to the bottom to help gain stability and strength.
HAM (AMRAP – Reps)
In a 3min window (1:30 work | 1:30 rest )
10 Power Snatch
Max Burpee Over Bar
10 Burpee Over Bar
Max Power Snatch
10 Burpee over Bar
Max Burpee over Bar
– The weight should be something members could move unbroken. Try to move at a steady pace to be able to continue accumulating reps even in the later rounds.
Feel – Hard effort with 1:1 rest.