WOD – Wed, Jan 31
January 31, 2024Uncategorized
CrossFit East River – WOD
Snatch Complex (Every 2 min x 5 sets:
1 Power Snatch
1 Below Knee Hang Squat Snatch
1 Hang Squat Snatch
)
*Aim to start first set around 60% 1RM.
*Small jumps in weight each set with more focus on technique/speed today vs heavy loading.
“Double 0” (AMRAP – Rounds and Reps)
AMRAP 7
7 OHS / Front Squats
7 High Box Jump Overs (30/24)
s: 95/65
x: 135/95
Intent – Short heavy AMRAP.
Target – The barbell today is meant to be at a heavy weight that will force a few breaks. Members should be able to do at least the first set unbroken and if they cannot they should scale the loading. The box jump overs will fatigue the legs and cause the squats to be even more difficult. Try to move at a steady effort with a confident jump for the high height today.
Feel – High effort on every rep.