WOD – Tue, Oct 17
October 17, 2023Uncategorized
CrossFit East River – WOD
Bench Press (E 2: x 7
4-3-2-1-1-1-1
%: 60-75-80-85-90-95-101)
– Athletes can use the %s or base their jumps on what works best for them, but athletes should have a goal in mind and work their way slowly up to 101%.
– Athletes spot athletes.
Metcon (Time)
3 RNDs – Cap 11
16 HR Push-ups
16 DB Goblet Box Step-ups (alt.)
16 Lateral Pogo Burpees Over DB
s: 35/20
x: 50/35
+: 70/50
Lateral Pogo Burpee over DB
Classic triplet at high intensity.
Target – We want a strong effort and push throughout this workout. The step ups and burpees should be at a pace that allows members to maintain strong sets there. Expect that most will need to break the push-ups in later rounds.