Workout of the day – Saturday February 8th
Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time, alternating rounds:
6 rounds of (each partner complete a full round before switching):
15/12 cal row
12 double DB deadlifts 50/35 lbs or 12 deadlifts 155/105 lbs
Then 8 rounds of:
200m run
9 double DB hang power cleans 50/35 lbs or 9 hang power cleans 155/105 lbs
Then 10 rounds of:
9 box jumps over 24/20 in
6 double DB shoulder to overheads 50/35 lbs or 6 shoulder to overheads 155/105 lbs
Time cap: 30 min
Olympic lifting
Part A
Every 30 sec for 6 rounds:
1 power clean & split jerk
— rest 1min, then every 30 sec for 6 rounds:
1 power clean & split jerk at parallel
— rest 1min, then every 30 sec for 6 rounds:
1 squat clean & split jerk
Part B
Clean pulls
3×2 at 110% of 1RM clean
Part C
Split jerks
4×2 at 87% across
Part D
For time:
10 clean and jerk 155/105 lbs
30/24 cal row
10 clean and jerk 135/95 lbs
20/16 cal row
10 clean and jerk 95/65 lbs
10/8 cal row
Time cap: 12 min
2025 02 07