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WOD – Mon, Apr 24

April 24, 2023Uncategorized

Announcements

Weightlifting Meet Sign-up Sheet: Link
– Give something new a shot

– Sign-up even if a “maybe”

– 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 (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 Power or Squat Snatch.

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

– 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)

Toe the line (Time)

Every 2min x 5 Rounds (10min)

15/12c Row

8 Burpee to Line (to stand / no jump)

* Rest in remaining time.

* Score is slowest round.

s: 10/8c / 6 burpees

x: 15/12 / 8 burpees

+: 20/16 / 10 burpees
– Athletes should aim to be off the rower in 1:00.

– Athletes can share rowers, but Partner A must be off rower by 1:00. Reduce calories if need.

– Burpees to line: Hands and feet must start and finish on the line. Athletes must stand all the way up.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(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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