Today's WOD

Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30
 

Weightlifting Meet Sign-up Sheet: Link

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

Clean and Jerk (E :90 x 7 sets
1 Power Clean & Split Jerk

Sets 1.2.3.4: Building from 70%-90%

Sets 5.6.7 = Working at 90-93%

Sets 1-4: Building
Sets 5-7: Working Sets at 90%-93%)

– Athletes should look for 3 working sets at 90%+.

– With only 1 rep athletes should give a lot of attention to doing the single rep at weightlifting standards. Will arms locked out and strong finishes.

E2 by 10min (Time)

Every 2 min x 10 min (5 rnds)

12 P. Cleans

50 DU / 100 Singles

s: 75/55

x: 95/65

+: 115/75

Score: Cumulative time remaining.
– The goal is for both movements to be unbroken for as long as possible.

-1 break on cleans may be necessary in later rounds.

– Cap each set at 90 seconds to allowa 30 second transition.

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Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30
 

Weightlifting Meet Sign-up Sheet: Link

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

Front Squat (5.4.3./ 2.2 / 1.1
%| 65.75.83 / 87.90 / 95.95)

– Building to 2sets of 1 rep at 95%

– Athletes should be more tied to their movements than the %s. If 90%+ isn’t happening drop the weights.

– Athletes with no measure should find a heavy double.

Deli (Time)

21-15-9-15-21

WB

Ab Mat Sit-ups

Cap: 11

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Announcements

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30
 

Weightlifting Meet Sign-up Sheet: Link

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 (E 1:15 MOM x 9
Wave:
m1: 1 reps @ 85%-87%
m2: 1 reps @ 87%-90%
m3: 1 reps @ 90-95%
Repeat )

– Athletes will have 3 weights they are alternating between. Pick weights that can be easily can quickly added to and taken off the bar.

– Each wave builds to 90-95%

– Going back down in weight each time helps athletes build confidence and iron out technical flaws of the heavier loads.

AMRAP 10 (AMRAP – Rounds and Reps)

10 DB Snatches Alternating

10 Box Jumps

10 TTB

s: 35/20

x; 50/35

+: 70/50 / 30″

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Announcements

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

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

CrossFit East River – WOD

“Chaos” (Time)

With partner:

5 rounds for time:

40 Criss-Cross / 80 singles

30 Med ball abmat sit ups (20/14)

20 Deadlifts (225/155)(185/125)

10 C2B Pull-ups

8 Chest 2 Wall / HSPU

Time Cap: 30 minutes

s: 185/125

x: 225/155

+: 275/185 / BMU

Partners should split all reps by 1/2.

+: 275/185 / BMU
– Members should be able to split reps almost entirely in half.

– 2-3 switches per movement should allow for the pair to get through all reps.

– Knowing there are 5 rounds don’t have one partner do too many of any one movement as they will probably burn out.

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Announcements

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

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

CrossFit East River – WOD

Shoulder Press (Find 2 rm
Then 3×2 @ 90%)

Ups (Time)

3 Rounds

40 Air Squats

20 Push-ups

2 Rope Climbs

x:20# Vest

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Announcements

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

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

CrossFit East River – WOD

“Pace Your Race” (AMRAP – Rounds and Reps)

AMRAP 25 min

500m row

12 single arm DB snatch

12 single DB box step overs

–rest 1 min between rounds–

s: 35/20

x: 50/35

+: 70/53
– There is a 1 minute rest after each round and this counts as part of the 25 minute running clock.

-On the single DB Box step overs the DB can be held any way.

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Announcements

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

Scavenger Hunt Sign-up Sheet: Link

April 22 @ CFER: 12:30

Weightlifting Meet Sign-up Sheet: Link

May 6th @ CFER: TBD

CrossFit East River – WOD

Mid-cycle Weekly Changes

We are midway through the cycle and going to be switching up our movement/workout days so members who may not see certain moves because of scheduling can still find their way to practice the lifts.

Split Jerk (E :90 x 7 sets
Sets 1.2.3.4: 2 Split Jerks
(Building from 70%-80%)

Sets 5.6.7 = 1 Split Jerk

Sets 1-4: Building
Sets 5-7: Working Sets at 83-85%)

– Today we are building to 3 sets of a single split jerk at 85%.

– Focus should be on hitting the lockouts and pushing under the bar.

4 Rounds (Time)

4 RFT

Run 200 meters

9 Hang Power Cleans

2 Wall Walks

s: 75/55

x: 95/65

+: 115/105

Cap 11

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CrossFit East River – WOD

Mid Cycle Changes

We are midway through the cycle and going to be switching up our movement/workout days so members who may not see certain moves because of scheduling can still find their way to practice the lifts.

Front Squat (5.4.3.2.2
%: 70,80,85,90,90)

– Building to 2 reps at 90%

– Athletes should be more tied to their movements than the %s. If 90% isn’t happening drop weights.

– Athletes with no measure should find a heavy double.

Take It Over There (Time)

2 RNDs

10 Walking Lunge Steps – Front Rack – DBL

10 TTB

2 RNDs

10 Walking Lunge Steps – OH DBL

10 TTB

s: 35/20s

x: 50/35s

+: 3 Rnds Each

Scale: Use 1 DB OH Lunge

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CrossFit East River – WOD

Mid-Cycle Changes

We are midway through the cycle and going to be switching up our movement/workout days so members who may not see certain moves because of scheduling can still find their way to practice the lifts.

Snatch (E 1:15 MOM x 9
Wave:
m1: 1 reps @ 80%-82%
m2: 1 reps @ 85%-87%
m3: 1 reps @ 87%-90%
Repeat )

– Athletes will have 3 weights they are alternating between. Pick weights that can be easily can quickly added to and taken off the bar.

– Each wave builds to 87-90%

– Going back down in weight each time helps athletes build confidence and iron out technical flaws of the heavier loads.

C.”Seven Up” (AMRAP – Rounds and Reps)

In 8 min:

Buy In: Run 400 meters

Then AMRAP:

6 Power Snatches

8 Box Jumps

10 V-Ups

s: 75/55

x: 95/65

+: 115/105

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CrossFit East River – WOD

“Partner Badger” (Time)

3 Rounds for Time: Alternating E5reps

30 squat cleans

30 pull-ups / Jumping

Run 400 meters

– Squat cleans and pull ups alternating every 5 reps

– Run together

s:75/55

x: 95/65

+: 135/95

cap 30
– Scale pull ups to Jumping pull ups.

– If runs take longer than 5 minutes scale to 600m.

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