WOD – Mon, Jan 8

CrossFit East River – WOD

Front Squat (E2MOM x 7
*4 reps for the day, leaving 5-10lb in the tank.

8-6-5-4-4-4-4

*Start with empty bar)

Strength Notes:

– This will be a test/retest for this cycle.

– Take the time to build up and allow 2-3 solid attempts.

– You should leave 5-10lbs in the tank to ensure they have a good working weight for the percentages throughout the cycle.

“Shoebox” (Time)

4 Rounds for Time:

9 Knees To Elbows

13 Shoulder to Overheads

17 Wall Ball Shots

s: 65/45

x: 95/65

Time Cap: 12 minutes
Intent – Shoulder endurance triplet

Target – The goal today is to start to get accustomed to shoulder burn as part of our progression on the metcon test. We expect members will need to break up the knees to elbow if they are less proficient in gymnastics. The bar should be light enough to hold on to big sets. We want members to start aggressively on their sets even if they have to break up the later rounds to get used to the shoulder burn.

Feel – Limited by shoulder endurance.