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WOD – Mon, Mar 20

March 20, 2023Uncategorized

CrossFit East River – WOD

Front Squat (5.5.5.5.5
(%: 55.60.70.75.75))

– Progressive build to 2 sets of 5 @75%.

– Athletes with no measure should build across to a weight that is 7.5/10 difficult by the last two sets.

– We will be adding weight throughout the next coming weeks, so stay on lighter to side to build in coming weeks.

Pink Slip (AMRAP – Rounds and Reps)

AMRAP 8m

2, 4, 6, 8, 10, 12, 14…

Front Squats

Pull-ups

s: 75/55

x: 95/65

+:115/75
-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

-Kipping pull ups will most likely need to be broken up after 3-4 rounds

-Advanced athletes will be more limited by transitions and their pulling capacity than anything else

-Target Score: (Rounds of 14-16)

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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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