WOD – Tue, Oct 10
Announcements
– 🧟♂️ Six Flags – Poll – In or Out?
– Friday 13th! Movie Night! 6pm BYOB
– 6:30pm start
CrossFit East River – WOD
Push Press (E 2 x 6
3-3-2-2-2-3
%: 60-70-80-90-(92-95)-101)
– – We are retesting the push press today! Find a heavy 3.
– Repeat from 8/29
– The doubles before the 3RM attempt are aimed for athletes to feel a heavy bar without too much strength interference/loss for the 3RM attempt.
Crazy Eight (AMRAP – Rounds and Reps)
For total reps:
8 RNDS Working [60 sec ON/ 30 sec OFF]
2 Wall walks
4 Box Jump Overs
8 DB Snatch – alt
– pick up where you left off
s: 35/20
x: 50/35
+: 70/50
*12 minutes total
Intent – Small rep repeated intervals.
Target – Each movement should be in small enough chunks that athletes can stay unbroken and move at a slightly faster pace. The :30 second rest is built in to help recover and maintain that faster pace.
Feel – Higher intensity intervals.