Workout of the day – Saturday November 16th
Community WOD (EVF360 & Crossfit)
Complete, for time, split anyhow and in any order, one partner working at a time:
150 box jumps 24/20 in
150 hang cleans [BB: 135/95 lbs, DBs: 2×50/35 lbs]
150/120 cal row/ski OR 180/140 cal assault bike (one machine for the whole workout)
150 pullups
150 double unders
Time cap: 35 min
Olympic lifting
Part A
Fragmented clean and jerks (pause 2 sec above knee)
5×2 at 70%-75%
Part B
Clean complex – 5×1 at 70-75%
Clean lift-off + Clean + Hang clean + Push jerk + Split jerk
Part C
Front squats
4×3 at 85% of 1RM clean
Part D
3 rounds for time:
250m row
15 hang power clean and jerks 75/55 lbs
10 overhead lunges 75/55 lbs
5 pushups
Time cap: 12 min
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