WOD – Sat, Nov 18
🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: 8a ONLY w/ Coach Meg
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG
CrossFit East River – WOD
Warm-up (No Measure)
EMOM x 8 min – w’ partner
a1) 1-2 Strict TTB / Knee Raises
a2) 1-2 :HSPU Negative / Piked
m2: 2 Hang Power Cleans
Metcon Prep, build to heavier than workout..
– Athletes must stand the weight up BEFORE beginning the hang power clean.
Partner Throwdown (AMRAP – Rounds and Reps)
Partner Workout: AMRAP 16m
11 TTB / Knee Raises
9 Hang Power Cleans
5 Kipping HSPU / Wall Walks to target
+: Strict hspu / 135/95
– alternate full movements per person
Each movement will require most to break them up to keep moving. With alternating you should be able to take some time to recover between each movement in order to keep a consistent pace.
Feel – Bottleneck heavy workout with upper body fatigue.