Wednesday

CrossFit East River – WOD

Weightlifting

1: Snatch + Hang Snatch (Build up to heavy snatch + hang snatch)

2: Metcon (Weight)

EMOM 6

Snatch + Hang Snatch

Must use one weight across all sets.

Metcon

3: Metcon (AMRAP – Reps)

Tabata DB Thrusters (2×35/20)

Rest 1 minute

Tabata Wall Walks

Rest 1 minute

Tabata Power Snatch 75/55

Rest 1 minute

Tabata Bar Facing Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.