WOD – Wed, May 31
May 31, 2023Uncategorized
Announcements
New Evening Schedule begins: June 5th, Monday
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
CrossFit East River – WOD
Deadlift (3 Sets of 6-8 Hand Release Deadlifts
6-8 reps @ 35%
6-8 reps @ 45%
6-8 reps @ 55%)
– This is a back off week on our deadlift cycle focused more on GOOD REPS.
– Base percentages of 1 RM in wodify.
– Reset each Deadlift at the bottom to ensure good positions.
Dead Jumping (Time)
3 Rounds
24/20c Row
20 CC / 20 DU / 40 Singles
15 Box Jumps
–Rest 1:00–
s: 135/95
x: 185/125
+: 225/150
cap 12
– Aim for each set to be unbroken and at a slightly faster pace knowing there is a rest after each set.