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WOD – Mon, Feb 19

February 19, 2024Uncategorized

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CrossFit East River – WOD

Front Squat (4RM Front Squat for Max Load
E2MOM x 7

6-4-3-2-2-4-4

*Start with empty bar)

*Use pads – NO DROPPING

*Compare to Monday 1/8/24.

*Between each attempt, perform 10 pvc pass through

Start light and build athletes will have one to two good attempts at their maximum weight.

“Rise Up” (AMRAP – Rounds and Reps)

*Cycle Test*

AMRAP 8

6 Clean and Jerks

18 Wall Ball Shots

s: 95/65

x: 135/95

scale:

6 Double DB clean and jerk – 20/15

18 Wall balls
Intent – Cycle Retest – 1/3

Target – We have been training shoulder endurance often this cycle for the retest. Try to move at a fast pace for as long as possible within the AMRAP. The clean and jerks should be done as fast singles. Try to hold on to 1-2 sets on the wall balls. If wall balls will be a limiter for a member they should break early, whereas if the barbell is a limiter try to push the wall balls to make up time.

Feel – Leg and shoulder endurance at high intensity.

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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