By coach On Monday, February 05 th, 2018 · no Comments · In

CrossFit East River – WOD

Slightly dated but relevant today:

“These Philly Gyms Are Hosting Eagles-Themed Workouts in Honor of the Super Bowl” http://www.phillymag.com/be-well-philly/2018/01/30/philadelphia-eagles-workout/

Weightlifting

1: Back Squat (5×3 @ working up to a heavy triple )

Aim for your final set to be around 85% of your 1RM.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

3 rounds of:

3 minutes on, 3 minutes off:

12 Wall Balls 20/14

9 Bar facing burpees

6 Power Cleans 155/105
Stay focused on moving smoothly between these movements. The power clean will be challenging at an elevated HR, stay organized and move well.

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