WOD – Wed, Apr 12

Announcements

Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot

(shoe rack for shoes, and what small items can fit neatly within shoes)

– Claim your Lost and Found

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

CrossFit East River – WOD

Mid-cycle Weekly Changes

We are midway through the cycle and going to be switching up our movement/workout days so members who may not see certain moves because of scheduling can still find their way to practice the lifts.

Split Jerk (E :90 x 7 sets
Sets 1.2.3.4: 2 Split Jerks
(Building from 70%-80%)

Sets 5.6.7 = 1 Split Jerk

Sets 1-4: Building
Sets 5-7: Working Sets at 83-85%)

– Today we are building to 3 sets of a single split jerk at 85%.

– Focus should be on hitting the lockouts and pushing under the bar.

4 Rounds (Time)

4 RFT

Run 200 meters

9 Hang Power Cleans

2 Wall Walks

s: 75/55

x: 95/65

+: 115/105

Cap 11