WOD – Wed, Mar 13
CrossFit East River – WOD
Power Clean (Every 90 seconds (3 sets):
1 Power Clean +
1 Hang Power Cleans (65%-75%)
*around Start at 65-75% 1RM PC, working speed
)
Strength Notes:
– We are working on speed in power cleans today before leading into the open workout this week.
– There should be minimal building on these sets and members should stay within the % range.
– The volume is deliberately low so spend some time going over technique before starting.
“Sprinty” (AMRAP – Reps)
On a 18 minute clock:
EMOM x 6
Min 1 – 40 sec row cals (:20s Rest)
Min 2 – 20 sec max rep hang squat cleans (:40s Rest)
EMOM x 6
Min 1 – 40 sec row cals (:20s Rest)
Min 2- 20 sec max rep thrusters (:40s Rest)
EMOM x 6
Min 1- 40 sec row cals (:20s Rest)
Min 2- 20 sec max rep power cleans (:40s Rest)
s: 95/65
x: 135/95
Intent – Fast paced barbell movements.
Target – We are looking for a sustainable but fast effort on the rower in each set. The rowing is meant to pre-fatigue before the barbell movement so don’t push too hard there or else this workout will become very hard very quickly. The goal is to just be out of breath when reaching the bar. The barbell movements should be at a weight that advanced members can try to keep unbroken while most will need to shoot for 2 sets. We don’t want anyone resting for the majority of the 20 seconds. If they have to break more than once, have them scale.
Feel – Steady cardio into high intensity barbell.
Flow – Stagger half the class to start on the row and half on the barbell as needed to share space.