WOD – Mon, Feb 5
Announcements
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CrossFit East River – WOD
Front Squat (A1) Every :90s x 4 (Building)
3r @ 55%
3r @ 65%
3r @ 75%
1r @ 80%
A2) Every 3 min x 4 sets:
Max Front Squats
*set 1= AMRAP (-1) 80%
*set 2= AMRAP (-1) 75%
*set 3= AMRAP (-2) 70%
*set 4= AMRAP (-3) 65%
)
Strength Notes:
– We are continuing our front squat progression today with an increase in loading from last week.
– Try to see if you can match the reps from last week with heavier loads.
– %’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.
“Achilles Heel” (Time)
For Time:
100 D.U. / 150 Singles
25 Hang Power Snatches
50 D.U. / 75 Singles
25 Hang Power Snatches
100 D.U. / 150 Singles
s: 45/35
x: 75/55
Time Cap: 9 minutes
Intent – Fast pace down and back chipper.
Target – We want members to try to push the pace. Most will be limited by their capacity on double unders today. The barbell weight should be light and allow for big sets and few breaks.
Feel – High intensity with shoulder endurance.