WOD – Wed, Aug 16
August 16, 2023Uncategorized
Announcements
Ladies WOD: 8/26
CrossFit East River – WOD
Back Squat (5-5-3 / 1-1-1…
70-80-85 / 90+ 90+ 90+…)
– We are retesting the back squat today.
– Perform the sets of 5,5,3 on the 90 seconds; then slow the 3 singles on the 2 minutes for more rest.
– Use the 5s and 3 to build up to weights that will start to be challenging for singles.
“Goblet of Fire” (AMRAP – Rounds and Reps)
AMRAP 9
12 Goblet Squats
10 Hand Release Push-Ups
8 Goblet Step-Ups (4/4) (Knee height 20″)
s: 35/20
x: 50/35
+: 70/50
*20″ for most
– Lower is better or at knee height
– The rep scheme should be small enough to allow for unbroken sets to start. The goblet position will tax the arms and shoulders making the push ups more difficult so we recommend breaking the push ups early.
– Sharing athletes can alternate step-up reps.