WOD – Mon, Nov 13

Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Back Squat (Build to 90%
E 2min x 5
Set 1 – 3 reps @ 35-45%
Set 2 – 3 reps @ 55-60%
Set 3 – 3 reps @ 70-75%
Set 4 – 1 reps @ 80-85%
Set 5 – 1 rep @ 90%)

Strength Notes:

– The single on back squats today will be heavy reaching up to 90%.

– Take the time to build up and ensure good positions and bracing.

– Afterward we are dropping the weight to accumulate some volume at lower percentages.

Back Squat (Every 2:00 x 3 sets:
3-5 @ 77-82.5%)

D.”Deadball” (Time)

3 Rounds: cap 9

15 Deadlifts

30 Wall Ball Shots

x: 225/155

Scale options;

135/95 / lower WB target

185/125

205/135