WOD – Fri, Feb 23
February 23, 2024Uncategorized
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CrossFit East River – WOD
Clean and Jerk (Every 2mins x 7
1 Clean and Jerk @ Max Load
3-2-1-1-1-1-1
*Build to a heavy single for the day in 7 attempts)
Suggested loading.
2-3 reps @ 50-60%
2 reps @ 65-70%
1 rep @ 75%
1 rep @ 80%
“Chippy” (Time)
For Time:
50 Kipping Pull-Ups
40 Box Jump Overs
30 Barbell Thrusters (95/65)
Scaled:
50 Ring Rows
40 Box Step overs
30 Thrusters
Time Cap: 9 minutes
Intent – Fast Chipper.
Target – This chipper is relatively short but the density on the opening set of pull ups is still very high. We want members to push but still be cognizant of their ability and where to break up. Once through the pull ups try to find a smooth pace on box jump overs and thrusters to finish strong.
Feel – Fast paced with smart breaks