Community WOD (EVF360 & Crossfit)
For time, in teams of 2, one partner working at a time (split as desired):
100/80 cal row
50 front squats (BB: 185/135 lbs, DBs: 2x50/35 lbs)
50/40 cal row
100 toes-to-bars
50 overhead squats / single DB overhead squats (BB: 135/95 lbs, DBs: 50/35 lbs
100/80 cal row
Time cap: 30 min
Olympic lifting
Part A
Every 2 min for 4 rounds:
1 power snatch + 1 paused power snatch + 1 hang power snatch
-- immediately into, every 2 min for 4 rounds:
1 squat snatch + 1 paused squat snatch + 1 hang squat snatch
Note: paused snatch - pause in the ascent for 1 sec below the knee
Part B
Snatch from 6" blocks
3x3, increasing
Part C
3 sets of 30 sec snatch deadlift hold 2"off the ground at 70%
Part D
2 rounds of 4:00min AMReps, rest 2 min between AMReps:
Buy-in: 500m/400m row
Then in the remaining time, AMRAP squat snatch ***
** load:
Round 1: 65% of 1RM snatch
Round 2: 75% of 1RM snatch