CrossFit East River – WOD
Today is our first “work” week. There will be 9 total work weeks before we retest our benchmarks (Amanda, 1RM Clean, 5k row, 5RM C2B).
Reminder extra is now a supplemental weightlifting program. There are 3 days of extra per week. A/B/C. A days are to be done Monday or Tuesday. B days on Wednesdays or Thursdays. C Days on Fridays or Saturdays. Sundays are for rest!
-Initial feedback is that the extra takes at least a full hour to complete. Good! If needed breakup the extra programming over days. It should be able to be accomplished between 50-75 minutes. It helps to print out the programming or write it on a whiteboard. Avoid dillydallying between sets.
Metcon
1: Metcon (Weight)
12m EMOM
a) 5 Back Squats – same weight across all sets
b) 10 Double DB Push Press (50/35 RX)
2: Metcon (AMRAP – Reps)
On a Tabata Clock
4 rounds a) Strict C2Bs
Rest 1 min
4 rounds b) HR Pushups
Rest 1 min
4 rounds c) V-Ups
Score reps tabata style. Lowest reps of each of the 4 rounds goes towards your final rep score.
Example:
C2Bs: 10-5-3-3, your score is 3