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Monday 20FEB17

February 20, 2017WOD

CrossFit East River – WOD

Weightlifting

1a: Push Jerk (Push jerk 10-8-6-4 reps)

1b: Push Jerk (Push jerk 10-8-6-4 reps)

1c: Push Jerk (Push jerk 10-8-6-4 reps)

1d: Push Jerk (Push jerk 10-8-6-4 reps)

*You are doing a lot of push jerks! You’ll go for and try to hit heavy sets of 10, 8, 6 and 4.

*As the reps decrease, the weight should INCREASE.

*Score your heaviest set of 10, 8, 6 and 4, respectively. (Hence the four spots!)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

In teams of 3

AMRAP 10

20 Alternating Dumbell snatches (50/35)

10 Burpee Box Jumps 24/14

Then without rest:

AMRAP 10

20 Wall Balls 20/14

10 K2E

-Each partner must complete a full round before switching

-Two partners will be resting while one works

-Fast transitions, intensity!

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