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WOD – Mon, Mar 4

March 4, 2024Uncategorized

CrossFit East River – WOD

Back Squat (Every 3 minutes, for 9 minutes (3 sets):
5 reps @ 65%
5 reps @ 75%
Max reps @ 80%
*AMRAP (-1) for last set

*Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease.)

Strength Notes:

– We are starting a linear squat progression this week.

– The first two sets are 5 reps and the third set is an AMRAP(-1).

– The AMRAP(-1) means to perform the set to max unbroken reps stopping 1 rep shy of failure.

– If unsure of 1RM back squat, after members estimate and perform the 80% AMRAP today, you can use this formula to help them calculate a better % moving forward.

– 1 Rep Max Calc Formula – Weight x Reps x .0333 + Weight = Estimated 1RM”

“Catching Fire”

5 Rounds for Time:

8 Barbell Thrusters

10 Chest-to-Bar Pull-Ups

12 Box Jump Over

Time Cap: 13 minutes

s: 75/55

x: 115/80

“Catching Fire” (Time)

5 Rounds for Time:

8 Barbell Thrusters

10 Chest-to-Bar / Pull-Ups / RR

12 Box Jump Over

Time Cap: 13 minutes

s: 75/55

x: 115/80
Intent – Classic CrossFit Triplet

Target – This workout will be high volume in both the thrusters and CTB for most members. The weight on the bar should be moderately heavy but members should still be able to perform at least the first two sets unbroken. Most should plan to pace the CTB from the beginning to maintain small sets of 3-5 throughout.

Feel – High intensity

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647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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