Weightlifting – Fri, Sep 5
September 5, 2025Uncategorized
Announcements
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CFER Block Party Brawl is happening Saturday, Sept 13th from 10am–1pm!
Teams of 5–6 will take on 3 workouts plus a final event for top teams — free for all members, scalable for every level.
Week of 9/1 Programming Overview
- Monday: LABOR DAY HERO WOD! The Lyon
- Tuesday: WOD: Running, TTB, DB Box Step Overs
- Wednesday: Strength: Back Squats – WOD: Wall Walks, OHS, DU
- Thursday: HYROX WOD
- Friday: Strength: Front Squats – WOD: KB Farmers Carry, Burpees over rower, Row, RMU
- Saturday: Partner WOD: Box Get Overs (High Box), Hang Power Cleans, Wall Balls
- Sunday: Hero WOD Sundays
CrossFit East River – Weightlifting
Snatch (EMOM 12 (12 min): 1 Snatch @ 70–75%)
Clean and Jerk (E2MOM x 6 Sets: 2 Cleans + 1 Jerk (~75–80%))
Snatch Grip RDL (4 Rounds for weight)
E2:00 x 4 sets (8 min): 8 Snatch Grip RDL @ 70–80% of best snatch
Tall Jerks (6 Rounds for weight)
EMOM 6 (6 min): 3 Tall Jerks (light barbell, speed under bar) @ 30–40% of best jerk