WOD – Tue, Sep 5

Announcements

Coney Island
Poll Result in:
Sat. 9/9
Post Last Class: 1p-Sundown.

CrossFit East River – WOD

Bench Press (1 Set Max Reps @ 80%
10-8-6-4-2-1
%: BB-40-50-60-70-80)

10 reps @ empty bar

8-10 reps @ 30-40%

6 reps @ 50-60%

4 reps @ 70%

1-2 reps @ 80% before AMRAP

1 MAX set @ 80%

7 Up (AMRAP – Rounds and Reps)

AMRAP 7

3-6-9-12-15…. (Ascending ladder by 3s)

V-ups / Tucks

Hand release push up

Score Rnd + reps

( Round of 15 + 5 V-up reps = 15+5)
Target – Both movements will start out feeling relatively easy but the volume will catch up quick. We recommend breaking earlier than expected to ensure no one hits a major bottleneck.

Extra Credit if time (No Measure)

3 Rounds:

A1) 10-15 Band Tricep Extension

A2) 30s Bar Hang