Community WOD (EVF360 & Crossfit)
In teams of 2, one partner working at a time except for the runs:
Part A - 16 min AMReps:
Buy-in: 2 rounds of:
400m run [together]
40 power clean and jerks [BB: 115/80 lbs, DBs: 2x50/35 lbs]
-- Then, after the 2 rounds, in the remaining time, AMRAP of:
20 pushups
20 chest to bar pullups
-- After the 16 min, rest 4 min, and then perform 4 rounds for time, one partner working at a time, splitting as desired:
500m/400m row
20 hang power cleans [BB: 95/65 lbs, DBs: 2x35/20 lbs]
10 thrusters [BB: 95/65 lbs, DBs: 2x35/20 lbs]
Time cap on the second part: 16 min
Olympic lifting
Part A
Muscle clean & push press
4x2
Build up throughout, increase from last week
Part B
Floating hang squat cleans
5x3 at 75 %
Part C
Clean and jerks
4x2 at 80 %
Part D
3 sets of: 1 front squats + 2 jerks
95% of clean and jerks
Part E
5 rounds for time
5 power clean and jerks 115/80 lbs
5 front squats 115/80 lbs
10 wall balls 20/14 lbs, 10/9 ft
Time cap: 10 min