WOD – Wed, Dec 27
December 27, 2023Uncategorized
Announcements
Modified Holiday Schedule
25th: WOD: 9a
// OG: 10a
26th – 29th:
WOD 9a & 4:30p
// OG: 10a, 11a, 3:30
30th: Normal Schedule
CrossFit East River – WOD
Deadlift (E:90 x 8
1 Deadlift
)
No dropping.
Athletes should look to build to a moderately heavy deadlift before the WOD aim for 80%-85%.
Prioritize set-up and sound mechanics.
231227 (AMRAP – Rounds and Reps)
AMRAP 8 mins
2 wall walks
2 deadlifts (205/315 lb)
s: 185/125
x: 315/205
NO DROPPING.
-Full body couplet with complimentary movement functions.
– High skill and heavy load.
Aim for 8+ rounds EMOM style, advanced athletes aiming for 16.
– Deadlifts should feel heavy, and will likely need to be performed in singles.
:10 or less of rest between reps.