WOD – Fri, May 17

CrossFit East River – WOD

Snatch Complex (Every 90 seconds, for 9 minutes (6 sets):
1 Power Snatch +
1 Hang Squat Snatch

*2 sets light, 2 sets moderate, 2 sets tough but technical)

“Take Flight” (AMRAP – Rounds and Reps)

10 minute AMRAP:

2,4,6,8,10 etc. Power Snatch (95/65)

30-30-30 / 50-50-50 / 70-70-70 double unders

*Double Unders increase by 20 reps every 3 sets
Intent – High volume barbell cycling and bounding.

Target – The weight should allow for steady singles throughout the workout. This is a high volume of double unders so if someone is not proficient enough to do all the sets of 30 unbroken they should scale the volume or the skill.

Feel – High intensity

Flow – snatches increase by 2 each round. Double unders increase by 20 reps every 3 rounds.