WOD – Mon, Mar 11
March 11, 2024Uncategorized
CrossFit East River – WOD
Overhead Squat (4 Sets Every 2:30
1 Snatch Balance
+
3 Overhead Squats
)
Rest as needed
*4 Complexes working up to an 8/10 RPE for the day. Start light.
– Speed/Tech focus, keep it sharp & technical
“Climb” (AMRAP – Rounds and Reps)
8 minute AMRAP ascending ladder:
3, 3, 3 , 6, 6, 6, 9, 9, 9, 12, 12, 12, etc.
Overhead Squat
*30 double unders after each round
S: 65/45
X: 95/65
Intent – Barbell cycling practice.
Target – The barbell weight should allow for members to stay unbroken through the sets of 6 and even into some 9s. The double under volume will add up quickly so more novice members may need to think about breaking them early.
Feel – High intensity with some grip endurance.
Flow – The reps on the power snatch increase every 3rd set. The double unders stay the same throughout.