Community WOD (EVF360 & Crossfit)
Team of 2, 10 rounds for time:
200m run (both partners)
16 Toes-to-bar
2 rounds of Macho-man [BB: 135/95 lbs, DBs: 2x50/35 lbs]
Macho-man complex: 3 power cleans + 3 front squats + 3 jerks
Time cap: 34 min
Olympic lifting
Part A
Power position squat clean and push jerk
4x3
Build up throughout
Part B
3 position squat cleans
5x[1 hang clean ATK + 1 hang clean BTK + 1 full clean] at 77.5 %
Part C
Clean and jerks
5x1 at 90 %
Part D
Split jerks
5x1 at 97.5%+ of clean and jerk
Note: do not use your split jerk max for this, it should be higher than your C&J max
Part E
For time:
15 hang cleans 95/65 lbs
15 jerks 95/65 lbs
200m run
10 hang cleans 145/100 lbs
10 jerks 145/100 lbs
200m run
5 hang cleans 185/135 lbs
5 jerks 185/135 lbs
Time cap: 13 min