WOD – Mon, Mar 4
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