WOD – Tue, May 7

May 7, 2024Uncategorized

CrossFit East River – WOD

30 Strict Pull-ups (Time)

For Time:

30 Strict Pull-Ups

Time Cap: 8 minutes

Scaling:

Option 1 – 30 Toe Assisted Strict Pull-Ups

Option 2 – 30 Foot Assisted Strict Pull-ups to Low bar

Option 3 – 30 Inverted Chest to Bar Rows
Strength Notes:

– This is a tester that we will retest later in the cycle.

– There is no drop from the top allowed. We want a fully controlled eccentric on every rep.

– Most should approach this in small sets to try to chip away at the reps.

– it is expected that most will not finish in the 8 minutes and that is ok. If someone will get very few reps or cannot perform a strict pull up they should use one of the scaling options.

30 Strict Pull-ups (AMRAP – Reps)

8min AMRAP

Score for reps

“Power Bar” (AMRAP – Rounds and Reps)

On a 15min clock

8 minute AMRAP for quality:

4 power cleans (135/95)

5 burpees

6 toes to bar

–Rest 2min–

At min 10 Establish 1 RM in 5 min

3 Deadlift

2 Hang Power Clean

1 Jerk
Intent – Find a heavy complex under fatigue.

Target – Want the Metcon to be unbroken to push the heart rate and pace before the barbell complex.

Feel – High intensity with heavy complex.

Power Bar complex (Weight)

3 Deadlift

2 Hang Power Clean

1 Jerk