WOD – Wed, Jan 10

CrossFit East River – WOD

Squat Clean (1min ON : 2m Off x 4 sets
3 single Squat cleans

Set 1: 1.1.1 @ 74%
Set 2: 1.1.1 @ 78%
Set 3: 1.1.1 @ 82%
Set4: 1.1.1 @ 65-70%

*each single rep on the 20 seconds for each set, then rest 2 minutes between sets

)

Strength Notes:

– We are working consistency at some moderate to heavy weights today.

– The first three sets will build each time and the final set will serve as a drop set.

– The final set is meant to be lighter to put an extra emphasis on technique and speed.

– During the rest intervals members can start to get their weights ready for the deadlifts in the metcon.

“Unhinged” (Time)

For Time:

21 Deadlifts (185/125) / (155/105)

21 Box Jumps / Step ups

15 Deadlifts (225/155) / (185/125)

15 Box Jumps / Step ups

9 Deadlifts (275/185) / (205/135)

9 Box Jumps / Step ups

Time Cap: 10 minutes
Target – This is a ladder style metcon that will increase weights on the deadlift with each round. The box jumps will create some fatigue when going into the next set of deadlifts. Those who aren’t confident with the later deadlift weights should plan breaks early. Members will add their own weights during the workout.

Advanced members can use

225/155-

275/185-

315/205.