WOD – Mon, Sep 25

CrossFit East River – WOD

Front Squat (E 2:30 x 6 sets
8-6-5-4-3-3
50-60-70-80-85-(85-90))

– We are building heavy today in the front squats.

– The final set will be tough but we don’t want to reach failure. Keep 1 Rep in Reserve (RIR)

– If someone hasn’t been through these progressions lower the % by about 5%.

Goblet of Fire Redux (Time)

21-15-9 – Cap 10

Goblet FR Lunges (L + R = 1)

Box Jumps – step down

s: 35/26

x: 53/35

+: 70/53
Athletes must hold the weight in the front goblet position.

– With this lower body density workout, the legs will get heavy. Athletes should look to move smooth and look to break up the lunges in the first sets to preserve the ability to move smoothly oh the box jumps.

– Athletes can step-up the box jumps.