By coach On Wednesday, December 06 th, 2017 · no Comments · In

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

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