WOD – Wed, Jan 17

Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

Snatch Complex (Every 2m x 5 sets

2 Snatch Deadlifts
2 Hang Power Snatches
1 Squat Snatches)

Strength Notes:

– This complex is meant to work on grip and power endurance in the snatch.

– Members must hold the deadlifts in the same grip as their snatch.

– We want to pre fatigue the grip and arms so that members will be forced to use their hips and move their body around the bar in the power snatches.

– The first 2 sets should be moderate and technical with the final 3 sets at a tough and challenging load.

“Bounce Around” (AMRAP – Reps)

EMOM x 9 min

30 DU / 40 SU

MAX Hang Power Snatch

s: 75/55

x: 115/80

+: 155/105
Intent – Barbell cycling amrap with buy in each around .

Target – Break the barbell early into small chunks to avoid red-lining. Be aware of the clock to take smart breaks. Some members should stop before the end of the minute for a short rest to keep moving. Some may need to take a full round off and hop back in on the following minute.

Feel – High intensity with metabolic, grip and shoulder fatigue.