WOD – Wed, Feb 28
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No Pump Sesh until AFTER the Open 😢
-Will resume March 22nd
CrossFit East River – WOD
“Barbell Cycling Starter” (Checkmark)
EMOM x 7 minutes (1 round1):
(:20s ON / :40s OFF)
Max in set in :20 seconds of:
m1: Squat Clean and Jerks
m2: Toes to Bars / Knee raises
m3: Burpees over Bar
m4: Thrusters
m5: Toes to Bars / knee raises
m6: Clusters
m7: Burpees to 6″ target or high jump
s: 65/55
x: 95/65
Strength Notes:
– This is meant to be a quick EMOM to get touches on a variety of movements before the Open workout.
– The goal is to move through each at a fast pace during the 20 second window then resting for 40 seconds to transition to the next movement.
– The weight on the bar should allow for 1-2 touch and go sets within the window depending on breaking. Most should be able to hold onto the bar for the full 20 seconds.
“Bardio” (AMRAP – Reps)
4 ROUNDS
(2:30 ON / :90 REST)
10 deadlifts
10 hang power cleans
10 front squats
Max Burpees over bar in remaining of 2:30 time. (facing if space)
s: 95/65
x: 135/95
Intent – Barbell cycling and burpee endurance
Target – The barbell weight should be moderate today and should allow for some bigger sets. The deadlifts should be unbroken and move directly into the hang power cleans. Most will need to break up the hang power cleans before trying to keep the front squats unbroken. The goal is to finish the barbell movements by the 90 second mark to accumulate burpees for about 1 minute.
Feel – Posterior chain fatigue.
Flow – The barbell movements are a buy in for each interval. Once completed accumulate burpees until the 2:30 mark. Rest :90