WOD – Wed, Jul 12

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CrossFit East River – WOD

Back Squat (Every 2:30 x 5 sets
6-6-6-6-6

(21X1))

*Start at 65% of 1RM from last week and build on feel as long as tempo is maintained.

– This is the first week of our working sets on Back Squats.

– We are going to be working in tempos and pauses throughout the cycle to ensure good positions and to build some time under tension.

Tempo (21X1)

2 second descent

1 second pause on tension

X fast stand

1 second pause re-brace

“Change Levels” (Time)

For time:
*60 Front rack lunge steps

*At the top of every min, starting at 0: perform 8 lateral burpees over bar
 
s: 85/55 – 6 Burpees
x: 115/75 – 8 Burpees
+: 135/95 – 10 burpees

Time Cap: 10 minutes
– Athletes should be finished their burpees by 35 seconds, if not reduce number of burpees.

-There should be at least 25 seconds of time to accumulate lunges which should be enough to finish under the cap. The weight should be moderately heavy and allow for at least 8-10 steps in a row before breaking.