WOD – Mon, Jan 30

Announcements

Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor

Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
 

Register for The Open Today – Link Here!

CrossFit East River – WOD

Back Squat (2s x 3-5r @ 83%
2s x 2-3r @ 87%)

-Increasing weight from 2 weeks ago we are back to some heavier sets and lower rep ranges

-Choose the rep count that will challenge each person based on feel.

-More advanced athletes with heavier back squats may need to use the lower rep range

“Pink Slip” (AMRAP – Rounds and Reps)

AMRAP 8min

2, 4, 6, 8, 10, 12…

Front Squats

Kipping Pull-ups / Jumping

S: 45/35

X: 75/55

+: 95/65
Scaling:

-Scale Front Squat weight to allow for unbroken sets throughout

-Scale Kipping Pull ups to jumping pull ups.

-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark

-Weight should be light enough to remain unbroken for the majority of the workout

-Target Score – 120+ reps (rounds of 14-16)