WOD – Mon, Apr 15

April 15, 2024Uncategorized

Announcements

Quarterfinals weekend:

-NO Pump Session

CrossFit East River – WOD

Clean Complex (E :90 x 6
1 Power Clean
1 Front Squat

Build to 80% 1RM Clean
Start around 60% 1RM Clean & add weight each set
* Stand up between the Power Clean before the FS.
)

– This clean complex should start moderate and build to a relatively tough set.

– Members should start around 60% and build each set. Since there are only 6 sets some will need to make somewhat larger jumps to reach 80%.”

.”Tooth Thirty” (Time)

For Time:

100 Double-Unders / 100 Singles

30 Squat Cleans

100 Double-Unders / 75 Singles

s: 115/80

x: 155/105

Time Cap: 10 minutes
Intent – Barbell cycling density

Target – Top Scores: Sub 5 minutes. Minimum goal: Complete under cap. Each portion of this workout is dense and will force a smart breaking strategy. Advanced members may be able to move through the double unders quickly while others may need to break. The squat cleans should be at a weight that allows for steady small sets throughout.

Feel – High intensity and speed.

WOD – Mon, Apr 15

Announcements

CrossFit East River – WOD

Clean Complex (E :90 x 6 1 Power Clean 1 Front Squat *Build to 80% 1RM Clean *Start around 60% 1RM Clean & add weight each set * Stand up between the Power Clean before the FS. )

.”Tooth Thirty” (Time)

Clean Complex (E :90 x 6
1 Power Clean
1 Front Squat

Build to 80% 1RM Clean
Start around 60% 1RM Clean & add weight each set
* Stand up between the Power Clean before the FS.
)