WOD – Wed, May 15

CrossFit East River – WOD

Back Squat (Every 2:30, for 10 minutes (4 sets):
Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 70%
Set 3 – Max reps @ 80%
Set 4 – Max reps @ 65%

*AMRAP (-1) for last 2 sets
*Max of 10 reps)

*The Goal today is to get some volume at moderate %’s but leave some in the tank.

*Stop 1 rep before failure or mechanical break down on the final 2 sets. Max of 10 reps on the last set.

*No more than 3 sec pause between reps. Based on current or est 1RM, if you’re unsure, start with around 5-10% under your all-time best 1RM so you can hit %’s with 100% success.

“Cross the Moat” (AMRAP – Reps)

AMRAP 15min

Run 200 meters

20 Squat Clean @ 135/95 lbs

Run 200 meters

30 Front Squats @ 115/85 lbs

Run 200 meters

AMRAP Hang Squat Cleans @ 95/65 lbs

Proceed as far through the workout as possible.

AMRAP hang squat cleans in time remaining

Scale: reps and weight

15 Squat Cleans (95/65)

20 Front Squats (85/60)

Hang Squat Cleans (75/55)
Intent – Barbell cycling endurance. We want members to maintain a pace on the run and push the barbell sets.

Target – Top scores: The run should be at a maintainable pace. We expect the first barbell to be steady singles, the second to allow for moderate rep sets, and the third to hold on for a few bigger sets to finish.

Feel – Steady effort

Flow – Members will change their own weights.