WOD – Mon, Dec 4
December 4, 2023Uncategorized
CrossFit East River – WOD
Squat Snatch (E 2 x 6 sets
2-2-2-1-1-1
%: 75-77-82-87-92-95)
Use Pads – No Dropping.
Build in weight approaching your heavy single. We will test soon, so it’s a good last chance to see a heavy weight>
New athletes should power snatch or catch where their mobility allows.
Always Open (AMRAP – Rounds and Reps)
AMRAP 7
7 Deadlifts
11 Box Jumps w/step down
s: 185/125 / Step-u[s
x: 225/155
No Dropping!
Target – The weight on the bar should be something you are comfortable moving for a lot of reps. We expect breaks to be because of pacing not due to strength limitations. Try to move steady through the Box jumps and keep good positioning on the deadlifts to remain efficient.