WOD – Mon, Feb 12
Announcements
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CrossFit East River – WOD
Front Squat (A1) Every :90s x 4 (Building)
3r @ 55%
3r @ 65%
3r @ 75%
1r @ 81-85%
A2) Every 3 min x 3 sets:
Max Front Squats
*set 1= AMRAP (-1) 85%
*set 2= AMRAP (-1) 80%
*set 3= AMRAP (-2) 75%
)
Strength Notes:
– This is the final week of build up on the front squats.
– These sets should be heavy but members should shoot for more than 4 reps on all sets to get ready for next week’s retest.
“Balance” (Time)
For Time:
30-20-10
Front-Racked Barbell Lunges – alt
Kipping Handstand Push-Ups
s: 75/55
x: 95/65
Scale:
FR Goblet lunges – single DB (35/25)
DBL DB Push press (35/20)
Time Cap: 9 minutes
Intent – Higher volume pressing gymnastics.
Target – This workout will be mainly limited by the density on the handstand push ups. Members should plan smart breaks from the beginning to avoid failure. Chip away at the reps on the HSPU then push the lunges to have more time to get through the next set of HSPU. Feel – Shoulder endurance.
Flow – Lunges are 30, 20 and 10 total so 15, 10 and 5 per side.