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
%: 126.96.36.199.87 / 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)
15 HR Push-ups
30 Air Squats
6 TTB / Knee Raises
12 Jump Lunges
+: 15 Kipping HSPU / 15 TTB