WOD – Mon, Nov 6
CrossFit East River – WOD
Snatch Complex (E2MOM x 5 sets
Snatch Pulls + Squat Snatches
3 sets: 2+2 (67-77%)
2 sets: 1+1 (80-83%))
*Format is – building in weight.
2 snatch pull + 2 snatch x 3 sets;
1 snatch pull + 1 snatch x 2 sets
Rest 10 seconds between snatch pulls & snatches.
*Focus on strong vertical leg drive during pulls so that it carries over into full snatch.
– We are building on snatches from 2 weeks ago by decreasing the reps and increasing the load.
– The weights should start off moderate and build slightly over the sets.
“Back to the Wall” (Time)
For Time: Cap 9m
10 Wall walks
50 Back Rack Reverse Lunges
30 KHSPU / 15 Negatives (2:1)
+: More than rx
10 Scaled distance wall walks
50 Barbell back rack lunge steps (75/55)
30 Hand release Push ups
30 Inch Worms
50 DB Lunge steps
30 On Knee push ups
ntent – Density pressing gymnastics work.
Target – We want members to push the wall walks in order to get right into the lunges. The lunges should be done at a steady pace. Advanced members may be able to hold unbroken but most will need to plan a break. After completing the lunges try to approach the HSPU with a plan knowing the shoulders are pre fatigued from the wall walks.