WOD – Mon, Apr 17
April 17, 2023Uncategorized
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
Snatch (E 1:15 MOM x 9
Wave:
m1: 1 reps @ 85%-87%
m2: 1 reps @ 87%-90%
m3: 1 reps @ 90-95%
Repeat )
– Athletes will have 3 weights they are alternating between. Pick weights that can be easily can quickly added to and taken off the bar.
– Each wave builds to 90-95%
– Going back down in weight each time helps athletes build confidence and iron out technical flaws of the heavier loads.
AMRAP 10 (AMRAP – Rounds and Reps)
10 DB Snatches Alternating
10 Box Jumps
10 TTB
s: 35/20
x; 50/35
+: 70/50 / 30″