Tuesday
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
Clean and Jerk (E :90 x 7
1-1-1-1-1-1-1)
Clean and Jerk singles up to your opening weight. (85-90%)
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!
50 CCs (Time)
50 Criss Cross / 100 SU
40 KBS – Russian
30 DB Hang Clean + Jerk (15/15)
20 TTB / Knee raises
30 DB Hang Clean + Jerk (15/15)
40 KBS – Russian
50 Criss Cross/ 100 SU
s: DB: 35/26 KB: 35/20
x: DB: 50/35 KB: 53/35
+: DB: 70/50 KB: 73/53
Cap 12
A fun down and up chipper.
– Athletes should cap the CC at 1:00 to keep moving.
– Athletes can break up the DB C&J however they want to, but should try to a minimum of 5/side.