Wednesday 6DEC17
December 6, 2017WOD
CrossFit East River – WOD
(Thoughts on carbs CFJ selection 3/3)
“Avoid the Smoothie Trap” CFJ
https://journal.crossfit.com/article/avoid-the-smoothie-trap
Weightlifting
1: Thruster (3 reps every 2 minutes for 12 minutes)
-first rep needs to be a cluster (squat clean into thruster)
-no thruster jerks
-highest weight to comments
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Boxes and Bells”
8-min AMRAP:
4-8-12-16-20-24….
KB Snatches 53/35
Burpee Box Jumps 24/20
30 double unders between each round
-KB snatches must be equal each round
-see video for Rx plus
WOD from #cfhwinterchallengex
https://www.youtube.com/watch?v=0aKT-FYj6Yo