WOD – Mon, Jun 12

CrossFit East River – WOD

Back Squat (Week 5 of ‘Auto-Regulated’ BS cycle: 89%

1 Back Squat @ 89% of 3RM
— Rest :30s after each round

*ADD +1 Rep every round ( 1-2-3-4-5..))

– Using % based off 3 RM from (May 8th)

– If no measure the bar should be heavier than last week.

– Continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the day.

– The overall volume should be less because the weight should be heavier.

– Athletes should look to be in rounds 3-5.

Front of the Toes (Time)

11-9-7-5-3

Front Squats

Toes 2 Bar / Knee Raises / V-ups

s: 95/65

x: 135/95

+ 155/105

Time Cap: 6 minutes
– Athletes should find a weight go unbroken with this tight time cap.

– Scale volume on ttb to make time cap