WOD – Mon, Apr 1

CrossFit East River – WOD

Back Squat (Back Squat
E 2:30 x 6
Set 1 – 4-6 reps @ 55-65%
Set 2 – 3 reps @ 70%
Set 3 – 3 reps @ 73%
Set 4 – 3 reps @ 83%
Set 5 – 3 reps @ 87%

Set 6 – Max reps @ 93%
*AMRAP (-1) for last set)

– This is a continuation of our back squat cycle.

– The back squats should be heavy this week.

– The final set is an AMRAP(-1) meaning members should stop 1 rep short of failure.

“Balled Up” (AMRAP – Rounds and Reps)

9 min ascending ladder:

5-10-15-20-25 etc

Wall balls

V-up / tucks
Intent – This is a classic CrossFit couplet designed to work on higher volumes of two movements that should not affect each other much. Members should start at a fast pace due to the smaller sets and settle in once sets get larger.

Target – Members should be able to push to hold bigger sets throughout knowing it is a shorter workout.