WOD – Mon, May 13

May 13, 2024Uncategorized

CrossFit East River – WOD

Strength Part (Weight)

Every 2:30 x 4 sets:

a1) 12 Seated Javelin Presses (6/6)

a2) 10 V-Ups

a3) :30s Hollow Hold

**Can sub seated Single Arm KB Press
Seated Javelin Press

Strength Notes:

– The javelin press will work upper body pressing strength with instability and balance added in.

“Weightless” (AMRAP – Rounds and Reps)

3-4-5 min AMRAPs:

10 box jump overs 24/20in

12 toes to bar

8 two DB hang power cleans (50/35)

–rest 1 min between sets–

*picking up where you left off
Intent – Fast paced CrossFit. The rest should allow for members to push the pace a little more than they would without rest.

Target – Top Scores: aim for 8+ total rounds. Minimum Goal: aim for 6+ total rounds. The DBs should be at a load that allows for unbroken sets or possibly 1 break in later rounds. The TTB will need to be broken up for most members into 2-4 sets.

Feel – High intensity intervals

Flow – Work for 3 minutes, rest for 1 minute. Then work for 4 minutes and rest for 1 minute. Finally, work for 5 minutes. Pick up where you left off on each set.