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WOD – Mon, Nov 13

November 13, 2023Uncategorized

Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Back Squat (Build to 90%
E 2min x 5
Set 1 – 3 reps @ 35-45%
Set 2 – 3 reps @ 55-60%
Set 3 – 3 reps @ 70-75%
Set 4 – 1 reps @ 80-85%
Set 5 – 1 rep @ 90%)

Strength Notes:

– The single on back squats today will be heavy reaching up to 90%.

– Take the time to build up and ensure good positions and bracing.

– Afterward we are dropping the weight to accumulate some volume at lower percentages.

Back Squat (Every 2:00 x 3 sets:
3-5 @ 77-82.5%)

D.”Deadball” (Time)

3 Rounds: cap 9

15 Deadlifts

30 Wall Ball Shots

x: 225/155

Scale options;

135/95 / lower WB target

185/125

205/135

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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CrossFit East River | The East Village's Fittest Gym