WOD – Wed, Jul 5

CrossFit East River – WOD

Pause Back Squat (1 set for Max load in 10min)

– The heavy single for today will be used as a baseline for our percentage work.

– Using the pause will ensure that the percentages are manageable throughout the cycle.

– Part 2 will allow for some working sets at a tempo.

Back Squat (E2 x 6 min (3 sets)
TEMPO: 21X1

Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 70%
Set 3 – 6 reps @ 75%

*% based off part A)

The 21X1 tempo means:

2 second negative

1 second pause at the bottom

X explosive stand up

1 second pause at top.

Metcon (4 Rounds for reps)

4 sets: (2:00 on :30 off)

In 2:00:

12/10 cal row

12 V-Ups

MAX Wall Balls

— Rest :30–