WOD – Wed, Apr 19

Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30
 

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD
 

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

CrossFit East River – WOD

Clean and Jerk (E :90 x 7 sets
1 Power Clean & Split Jerk

Sets 1.2.3.4: Building from 70%-90%

Sets 5.6.7 = Working at 90-93%

Sets 1-4: Building
Sets 5-7: Working Sets at 90%-93%)

– Athletes should look for 3 working sets at 90%+.

– With only 1 rep athletes should give a lot of attention to doing the single rep at weightlifting standards. Will arms locked out and strong finishes.

E2 by 10min (Time)

Every 2 min x 10 min (5 rnds)

12 P. Cleans

50 DU / 100 Singles

s: 75/55

x: 95/65

+: 115/75

Score: Cumulative time remaining.
– The goal is for both movements to be unbroken for as long as possible.

-1 break on cleans may be necessary in later rounds.

– Cap each set at 90 seconds to allowa 30 second transition.