WOD – Tue, Oct 3

CrossFit East River – WOD

Bench Press (Every 4 min:
3 sets of 5 singles
3 x (1.1.1.1.1)

*rest 10 sec between reps racking the weight between.
*build to a max cluster set for the day)

– Cluster sets today are performed by doing 1 rep at a time with 10 seconds between each. Rack the bar during the 10 seconds.

– After 5 singles, rest for 2 minutes before performing again.

Venti (AMRAP – Rounds and Reps)

on 12min clock:

Buy-in – 600m Run – around 8th st block

AMRAP with remaining time

5-6-7-8-9 etc …Deficit Push-ups

5-10-15-20 etc…V-ups

10-20-30-40 etc…DU / CC

scale:

DU to Same # of Singles

V-ups to Tucks

Push-ups: No deficit / Knees

x: 45/25 pound plate deficit

+: GHD / CCDU
– Chest must touch ground on deficit push-up and not the thighs.

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