Monday
Announcements
Weightlifting Meet Sign-up Sheet: Link
đź—“ May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
🥞 Potluck – bring food!
🙋‍♀️ We need 1 Judge & 3 Plate Changers
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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
Snatch (E :90 x 8
1-1-1-1 / 1-1-1)
Snatch singles up to your Opening weight – 87%-92%
3 sets @ 87-92(x3)
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
Once (Time)
Buy-in: Run 400
2 Rounds
15 OHS
15 Burpee over Bar
Cash-Out: Run 400
s: 45/35
x: 95/65
+: 115/85
Cap 12