WOD – Tue, Nov 28

CrossFit East River – WOD

Power Clean (Waves: Every :90 x 6 sets

3-2-1
(70-75-80%)
3-2-1
(75-80-85%+))

Athletes will start with 3 reps from the ground and build weight .

There are two waves each building to a little eavier than the last. Athletes should look to hit 85%.

Closing Time (AMRAP – Rounds and Reps)

AMRAP 10m

3-6-9-12-15…etc.

Deadlifts

Hang Power cleans

**Always: 35 DU / 50 Singles in between

s: 95/65

x: 155/105
Intent – Barbell cycling ladder

Target – The weight on the barbell today should force a few breaks as you get deep into this workout. Because it starts off with smaller sets, we want members to hold on to unbroken sets for 3-4 rounds before being forced to break. The double unders may become a bottleneck based on skill level.

Feel – Strength-endurance limited conditioning.