WOD – Mon, Dec 18
December 18, 2023Uncategorized
CrossFit East River – WOD
Squat Snatch (Build to a heavy single.
E :90 x 9
1-1-1-1-1-1-1-1-1)
All use pads.
Athletes not ready to perform a 1 RM attempt or still working on technique can work in the 75%-80% range and catching where their technique and mobility allows.
Move Quick (AMRAP – Reps)
2m ON : 2m OFF x 4 Rounds
10/8c Row
10 Burpee Box Jump Overs
Max DB Snatches
s: 35/20
x: 50/35
+ 70/50
Athletes can share rowers and boxes.
Look to get off the row quick and go unbroken on the burpee box jump overs give :30 to accumulate snatches.
Reduce volume of Burpee box jump overs if unable to get to the DB for Snatches.