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WOD – Mon, Jan 30

January 30, 2023Uncategorized

Announcements

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)

AMRAP 8min

2, 4, 6, 8, 10, 12…

Front Squats

Kipping Pull-ups / Jumping

S: 45/35

X: 75/55

+: 95/65
Scaling:

-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)

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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