Weightlifting – Fri, Sep 19

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Week of 9/15 Programming Overview

• Monday: Strength: Power Cleans – WOD: Row, Power Cleans, Box Jump Overs
• Tuesday: Strength: Push Press – WOD: Pullups, Pushups, KBS
• Wednesday: Strength: Back Squats – WOD: TTB, Lunges, Bike, DU
• Thursday: HYROX WOD
• Friday: Strength: Deadlifts – WOD: Deadlifts, Wall Walk
• Saturday: Partner WOD! Wall Balls, Pullups, Farmers Carry
• Sunday: Hero WOD Sundays

CrossFit East River – Weightlifting

Snatch (E2:00 x 6 sets (12 min):)

1 Snatch Pull + 1 Snatch + 1 OHS (~75–80%)

Clean and Jerk (15 min to heavy single (~85–90%))

Pause Split Jerk (EMOM 8 (8 min): 2 Paused Jerks (2-sec dip pause, 60–70%))

Pause 2sec in the dip for these Split Jerks