WOD – Mon, Oct 30

CrossFit East River – WOD

Back Squat (Build to 85%
E 2min x 5
Set 1 – 3 reps @ 30-40%
Set 2 – 3 reps @ 50-55%
Set 3 – 3 reps @ 65-70%
Set 4 – 2 reps @ 75-80%
Set 5 – 1 rep @ 85%)

Strength Notes:

– We are starting off the strength by building to 1 rep @ 85%.

– If members don’t know their percentages this should be a single between RPE of 7 and 8.

(NOT A 1 RM)

Back Squat (Every 2min x 3 sets – Drop Sets
4-5 Back Squats
@ 72-77%)

*add pause in bottom if needed if these %’s aren’t challenging

*between each of back squats, perform a 20-30 sec PVC front rack stretch per arm

“Hip Extension” (AMRAP – Rounds and Reps)

8 minute ascending AMRAP:

3-6-9-12-15-18…etc. Hang Squat Cleans

6-12-18-24-30-36…etc etc of POGO Hops Over Bar

*over and back = 1 rep on the pogo hops

s: 95/65

x: 135/95

+: More than Rx (athletes choice)

Scale

DB Front Squats – 35/25lbs

Side to side line hops
Target – The weight on the bar should allow for the first 4-6 sets to be unbroken on the hang cleans. The pogo hops should be just enough to get the heart rate up slightly before moving back to the bar. For members that are proficient in these movements it will feel like a mainly barbell cycling workout under some fatigue.

Feel – High density barbell cycling.

Flow – Add 3 reps to hang squat cleans and 6 reps to pogo jumps each round. 1 pogo jump = over and back.