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WOD – Wed, Mar 27

March 27, 2024Uncategorized

CrossFit East River – WOD

Clean (A1) Every 90 sec x 3 sets

8 Burpee over Bar +
5 Power Cleans @ (70-75% 1RM)
—————–
A2) Every 90 sec x 3 sets

8 Burpee over Bar +
2 Squat Cleans at same load)

– This strength session adds some metabolic fatigue before lifting.

– This will help translate over to workouts with heavy barbell cycling.

– Try to keep the transition from burpee to barbell short to get the feel of lifting while out of breath.

“Snake” (AMRAP – Rounds and Reps)

ARMAP 14min

4 Box Jumps

6 DBL DB Power Cleans (50/35s)

8 DBL DB Front Rack Lunge Steps (50/35s)

10 Chest-to-Bar Pull-Ups

Rest for 1 minute

10 Chest-to-Bar Pull-Ups

8 DBL DB Front Rack Lunge Steps (50/35s)

6 DBL DB Power Cleans (50/35s)

4 Box Jumps

Rest for 1 minute

Repeat from the top
DB cycling and gymnastics

Target – The sets on the DB movements should be small enough to start unbroken, but grip may become a factor forcing members to plan smart breaks on all movements. The CTB should be done in roughly 3 sets or less in order to avoid anyone standing at the bar for too long. The 1 minute rest should be just enough to recover the grip slightly but will not be enough to fully recover for the next set.

Feel – High intensity and grip endurance.

Flow – Rest 1:00 after each set. The workout is performed in a continuous snake pattern meaning the order of movements in each set is reversed. Lunges are in place.

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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