WOD – Mon, Jan 22
CrossFit East River – WOD
Front Squat (A1) Every :90s x 4 (Building)
3-3-3-1 / ME-1 – ME-2 – ME-3
3r @ 25-30%
3r @ 40-45%
3r @ 55-60%
1r @ 65-70%
A2) Every 3 min x 3 sets:
Max Front Squats
*set 1= AMRAP (-1) 70%
*set 2= AMRAP (-2) 63%
*set 3= AMRAP (-3) 56%
)
– This is the start of our auto-regulated front squat progression.
– %’s based of 1 Rep Max in Wodify
– Members will move through each set leaving -1, -2, or -3 reps in the tank based on the note.
– The first set will be at the higher %
– The goal is to build volume and reach near failure on each set. Not failure. Leaving reps in the tank.
B1) Uphill Thrill (Time)
For time – Cap 7mins
1-2-3-4-5-6-7-8-9-10
Front Squat
Box Jumps
Rest 1 min… then Clean EMOM
s: 45/35
x: 95/65
Intent – Ascending ladder chipper with fatigued lifting.
Target – The goal today is to move fast and nearly unbroken on the first portion. The squats may need to be broken in the later rounds but members should try to move at a steady pace throughout. After the 7 minute cap members will rest 1 minute before starting the clean EMOM.
The cleans are meant to start light-moderate and allow members to build into it. Stay at 80% or slightly below if needed to focus on technique.
Feel – High intensity then lifting.
Flow – If members finish before the 7 minute cap they should still start the cleans at minute 8 on the clock.
B2) Squat Clean Emom (Weight)
EMOM x 6 mins
1 Squat Clean
1-1-1 / 1-1-1
*Building to 80% Max by set 3.
*Sets 4-6 across at 80%