WOD – Mon, Mar 27
CrossFit East River – WOD
Front Squat (18.104.22.168.5
(%: 70, 75, 80, 80))
We are keeping the reps at 5 this week with an increase up to 80% in the final two sets. Drop the % slightly if the reps are causingtechnical breakdown.
Little Burner (AMRAP – Reps)
EMOM x10 minutes (5 rounds):
m1: 7-15 Deadlifts OR for 20 seconds
m2: Max DU / Criss Cross for 30 seconds
50+ DU for advance
40-50 DU for Rx
10-30 DU for intermediate
1-10 DU for beginner
Score is Deadlift reps.
*NO DROPPING. Control the weight up and Control it back down.
-The weight should be on the lighter side for theDeadlifts with the goal to move unbroken.Smooth is fast. Athletes should look for technically proficiency work in the 20s without compromising form rather than speed.
– Athletes should have :30-:40 rest within each minute.
– For the Jump Rope portion, athletes should look to pick a rope version they wish to improve upon.