CROSSFIT EAST

WOD

Monday 20240219

overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

Friday 20240216

Clean and jerk

Work for 30 minutes.

Start with 1 clean and jerk every 30 seconds or so. No need to be precise.

Add weight progressively, 5 to 10 pound jumps.

When the effort reaches a higher load, do 1 lift every minute until you finish. Be a little aggressive in your effort, but do not go for a max load. Skill intersect ability under pressure. Learn it.

Friday 20240209

3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs