WOD – Fri, Apr 12
CrossFit East River – WOD
Strength (Weight)
Every 90 seconds x 4 rounds
m1: 6 Front Squats (from the floor)
m2: Lean away strict pull-ups / Banded
– Front Squat: Start around 60% 1RM; then build each set to a heavy 6 for the day leaving 5-10# in the tank
– Strict Lean Away Pull-Ups: AMRAP (-1), Target of 4-6 reps each set
Lean away strict pull-ups – video
– The front squats today are building across sets.
– The starting weight should be RPE 7 at most and the final weight should be around RPE 9 leaving some in the tank.
– The strict lean away pull ups should be done with good control keeping a hollow body shape throughout.
“Midline Madness” (AMRAP – Reps)
Every 2 minutes x 5 sets
(:90s ON / :30s OFF)
10 Burpees over Bar
Max rep thrusters in remaining time
–Rest :30–
Sets 1+2 @ 95/65
Sets 3+4 @ 115/80
Set 5 @ 135/95
Intent – Squat endurance under aerobic fatigue.
Target – The burpees should be completed at a fast pace to maximize time on the thrusters. Most should be completing the burpees in under 45 seconds. Because the thruster weight increases we are expecting members to get fewer reps in each set, and for them to break it up more as the sets go on.
Feel – High intensity.
Flow – Work for 90 seconds and rest for 30 seconds. Switch weights during that 30 second window.