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WOD – Wed, Apr 19

April 19, 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

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.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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