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WOD – Wed, May 10

May 10, 2023Uncategorized

CrossFit East River – WOD

Deadlift (Every 2 mins x 10 (5 sets)
5s x 5r building: 5-5-5-5-5+
%: 45-55-65-75-80+
(+: Max reps at 80%))

– This is the start of our deadlift cycle.

– Over the course of this cycle we will build to a tough single at the end.

– Start light and build to a moderate heavy 5 with 2-3 reps left in the tank.

– on the last set do a max set aiming for 6-8.

Scooter Brown (AMRAP – Reps)

(2min on 1 min off)x 4 sets:

In 2min:

24/20 cal row

MAX Burpee to pull up bar 6″ above reach

–rest 1min–

Scale:

Row: 20/16

Regular Burpees

Scoring: Burpee Reps (higher is better)
Target:

1:30 row

:30 burpees to target

1 min rest

*Intent – This is a test/retest for this cycle. We are testing repeatable aerobic capacity.

*Feel – Members should go at a pace that they can recover in the first two rounds but expect some fall off by the end.

– Use a bar that is roughly 6 inches outside of your reach for burpees.

Sharing athletes need to ensure they pick a cal number they can be off the rower by 1:30 (when tired)

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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