WOD – Mon, Apr 29

CrossFit East River – WOD

Strength/Endurance (AMRAP – Reps)

Every minute for 12 minutes (4 rounds):

Minute 1

Max Strict Pull-Ups

Minute 2

Max Ring Rows for 30 seconds

Minute 3

12-15 Long Seated Banded Face Pulls

*AMRAP (-1) on pull-ups
Strength Notes:

– We are focused on upper body pulling endurance today.

– Stop 1 rep before failure on the strict pull ups.

– The AMRAP of ring rows and the banded face pull will add some additional endurance training and fatigue.

– We expect the sets of pull ups to decrease each round. Use a band if you cannot get more than 2-3 reps in the first set.

“Arcade” (AMRAP – Reps)

3 Rounds: For max reps every round.

Round 1: 30sec of WORK / :30sec REST) each movement

Round 2: 60sec of WORK / :30sec REST) each movement

Round 3: 90sec of WORK / :30sec REST) each movement

Movements / Stations

DB Goblet Squats (50/35)

DB Snatches alt. (50/35)

Lateral Burpees Over DB

Box Jump Overs

Row for Calories

R1 – Rest 30 sec b/t each movement

R2 – Rest 60 sec b/t each movement

R3 – Rest 90 sec b/t each movement

Top scores: 300+ reps

Minimum goals: 180+ reps
Intent – Cycle tester! We are training the ability to work for a short period of time and recover in a short rest break.

Flow – In the first round work for 30 seconds and rest for 30. The second round is working for 60 seconds and resting for 30. The final round is working for 90 seconds and resting for 30.