Community WOD (EVF360 & Crossfit)

Teams of 2, for time:

2,000m/1,600m row (split as desired)

Then 10 rounds of (each partner perform a full round – 5 per partner total):

10 alternating DB snatches 50/35 lbs

5 toes to bars

Then 10 rounds of (each partner perform a full round – 5 per partner total):

5 box jumps 24/20 in

10 alternating single arm DB hang clean and jerks 50/35 lbs

Then,

2,000m/1,600m ski OR 4,000m bike (split as desired)

Time cap: 40 min

Olympic lifting

Part A

Muscle + behind the neck press – 4x(3+1) at 30-40%

Part B

Every 90 sec for 8 rounds:

2 paused power snatches + 1 paused snatch

Drop and reset between reps. Focus on mechanics and landing position – pause 2-3 sec in the reception of each rep.

Load should be between 50-60%

Part C

3 rounds for time:

400m run

15 power snatches 75/55 lbs

Time cap: 13 min