Upper East Side

Community WOD (EVF360 & Crossfit)

Teams of 2, for time:

10 rounds (5 each, partner switch after full round):

15 American KBS 24/16 kg

10 toes to bars

— then 8 rounds (4 each, partner switch after full round):

200m run

10 shoulder to overheads (BB: 135/95 lbs, DB: 2×50/35 lbs)

— then 6 rounds (3 each, partner switch after full round):

8 hang power cleans (BB: 135/95 lbs, DB: 2×50/35 lbs)

6 lateral burpees over bar

Time cap: 36 min

Olympic lifting

Warm-up drills

Tall jerks

Part A

Every 90 sec for 3 rounds:

1 high hang power clean & jerk + 1 hang power clean & jerk + 1 low hang power clean & jerk

Immediately followed by, every 90 sec for 3 rounds:

1 hang clean + 3 jerks

high hang = mid-thighs – hang = above knee – low hang = below knee

On the second part, all cleans are squat cleans. Start around 60% and build up as long as technique allows.

Part B

13 min to complete 5 sets of:

2 cleans + 2 front squats + 3 jerks

Start around 70% and build up to a heavy set. We will be working up towards a max 3 hang clean and jerks in the final weeks of the cycle.

Part C

3 set every 90 sec for 3 rounds:

2 clean deadlifts at 130%

Part D

7 min AMRAP for max weight lifted:

10/8 cal row

1 clean & jerk – choose weight