Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time:
1,000m/800m row
800m run in 200m intervals
1,000m/800m row
Then: 10 clean & jerks 135/95 lbs
Barbell option: 10 clean & jerks 135/95 lbs + 10 clean & jerks 155/105 lbs + 10 clean & jerks 185/125 lbs
DB option: 20 single DB clean & jerks + 20 double DB clean & jerks 50/35 lbs
500m/400m row
400m run in 200m intervals
500m/400m row
Barbell option: 10 clean & jerks 185/125 lbs + 10 clean & jerks 205/145 lbs + 10 clean & jerks 225/155 lbs
KB option: 20 single KB clean & jerks + 20 double KB clean & jerks 24/16 kg
Time cap: 30 min
Olympic lifting
Part A
EMOM for 4 rounds:
2 squat snatches
EMOM for 4 rounds:
1 hang squat snatches from below the knee
EMOM for 4 rounds:
1 snatch + 1 hang squat snatches from below the knee
Part B
Paused snatch + hang snatch
3x2 [1+1] at 75%+
Part C
Snatch high pulls
3x5 at 85-90% of 1RM
Part D
12 min alternating EMOM:
15 wall balls 20/14 lbs
10 chest to bar pullups
5 hang snatches 135/95 lbs
rest