WOD – Tue, May 21

CrossFit East River – WOD

Power Clean (E3MOM x 9 minutes:
*Find a tough single at each position
*2-3 attempts at each

1-3 min: One sec pause at mid thigh
4-6 min: One sec pause at knee
7-9 min: Off floor)

Strength Notes:

– We are looking to build to 3 tough singles today with various pauses.

– Members can use each 3 minute window to get multiple attempts.

– We expect members to take 2-4 reps in each window and for the weight to get progressively heavier as the positions change.

– Start at a weight that allows members to continue building from the start through the end of the 9 minutes.

– Suggested to start around 70-75%

“Light Switch” (AMRAP – Reps)

Every minute for 20 minutes (5 rounds):

[ :30s ON / :30 OFF ]

Minute 1

Max Feet Elevated Ring Rows

Minute 2

Max Shoulder to Overheads (x:75/55 | s: 45/35)

Minute 3

Max V-Ups for 30 seconds

Minute 4

Max Power Cleans for 30 seconds (x:75/55 | s: 45/35)
Intent – Short intervals of work and rest.

Target – The movements in this interval will mostly be limited by muscular fatigue. Members should try to maintain sets across all rounds by planning smart breaks.

Feel – High intensity stop and go.