WOD – Mon, Jan 30
Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor
Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
Register for The Open Today – Link Here!
CrossFit East River – WOD
Back Squat (2s x 3-5r @ 83%
2s x 2-3r @ 87%)
-Increasing weight from 2 weeks ago we are back to some heavier sets and lower rep ranges
-Choose the rep count that will challenge each person based on feel.
-More advanced athletes with heavier back squats may need to use the lower rep range
“Pink Slip” (AMRAP – Rounds and Reps)
2, 4, 6, 8, 10, 12…
Kipping Pull-ups / Jumping
-Scale Front Squat weight to allow for unbroken sets throughout
-Scale Kipping Pull ups to jumping pull ups.
-We have an ascending rep scheme AMRAP adding 2 reps each round until the 8 minute mark
-Weight should be light enough to remain unbroken for the majority of the workout
-Target Score – 120+ reps (rounds of 14-16)