WOD – Mon, Apr 22
April 22, 2024Uncategorized
Announcements
Quarterfinals weekend:
-NO Pump Session
CrossFit East River – WOD
“Building Blocks” (Time)
Every 5 minutes for 20 minutes (4 rounds):
Row 30/24 calories
7 Power Clean and Jerks (155/105 )
Scale:
24/20 cal row
7 power clean and jerk (115/80)
Intent – Progressive rowing paces (easy early sets, HARD late sets) into fast singles.
Target – Top scores: 2:15 first set, getting progressively quicker. Minimum Goal: 1st set should be done in under 2:45 then get progressively quicker. We want members to be smart with their row pace today to allow them to get faster. The barbell is expected to take roughly the same amount of time on each set so the main portion where members can increase their pace is on the row.
Feel – Increasing intensity across sets.