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WOD – Wed, Apr 26

April 26, 2023Uncategorized

Announcements

Weightlifting Meet Sign-up Sheet: Link

🗓 May 6th @ CFER: 10a-2p
🥞 Potluck – bring food!

🙋‍♀️ We need 1 Judge & 3 Plate Changers
 

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 (Every :90 x 8 sets
%: 55.65.75.80.87 / 93.96.101
Build to a Heavy single
)

– Athletes can build to a heavy single today, either matching their previous 1 RM or trying to best it.

– Athletes can squat clean or power clean.

– Full arm/elbow lockouts (with ZERO arm bend are the only lifts that count)

– Reminder: In a meet you get 3 attempts

– Athletes should pat attention to their weight jumps to keep in mind for the weightlifting meet.

Meet attempts (suggestions)

Opener (First Attempt): 90– 93%

Second Attempt: 95 – 96%

Third Attempt: 100%+ (or the weight you want to hit)

Metcon (Time)

3 Rounds

15 HR Push-ups

30 Air Squats

Into

3 Rounds

6 TTB / Knee Raises

12 Jump Lunges

+: 15 Kipping HSPU / 15 TTB

Cap 10

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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