WOD – Tue, Mar 19

CrossFit East River – WOD

Bench Press (Every :90s: Alternating for 4 full sets (A+B)

A) 4 Barbell Bench Presses (2111 tempo)
B) Max Strict Pull-Ups (-1-2 reps)

*increase load each set ending near a 4RM for the day but stick true to tempo
)

Strength Notes:

– We are working on some tempo bench press this week at heavy loads to remove some of the overhead pressing from the week.

– The tempo calls for a 2 second negative, 1 second pause in the bottom, 1 second press and 1 second pause at the top.

“Tabasco” (AMRAP – Rounds and Reps)

AMRAP 12

80 Double-Unders /80 Single Unders

30/24 cal Row

Alt. to rowing:

– 25/20 Bike

– 400m Run
Intent – Cardiovascular endurance.

Target – We are looking for a sustainable pace on both movements today. The double unders will be unbroken for more advanced members which will require them to pace well on the rower. Those that break the double unders intentionally may be able to hold a slightly faster pace on the rower.

Feel – Steady aerobic endurance.

Flow – The partner version calls for both partners working at the same time, only switching when both partners are done.