Community WOD (EVF360 & Crossfit)
In teams of 2, for time:
50 Deadlifts [BB: 135/95 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
20 Shoulder-to-overhead [BB: 135/95 lbs, KBs: 2x24/16 kg]
60 Front squats [BB: 115/80 lbs, KBs: 2x24/16 kg]
20 Syncro Burpees
30 Hang Power Clean [BB: 115/80 lbs, KBs: 2x24/16 kg]
70 Front Rack Reverse Lunges [BB: 95/65 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees
40 Hang Snatches [BB: 95/65 lbs, DBs: 2x35/25 lbs]
80 Thrusters [BB: 75/55 lbs, DBs: 2x35/25 lbs]
20 Syncro Burpees
40 Shoulder-to-overhead [BB: 75/55 lbs, DBs: 2x35/25 lbs]
Split the reps on the weightlifting movements as desired between partners. One partner working at a time on the weightlifting movements, both partners on the burpees
Time cap: 33 min
Olympic lifting
Part A
Muscle clean & press
4x2
Build up throughout, increase from last week
Part B
Hang squat cleans from ATK
5x3 at 70 %
Part C
Paused clean and jerks - pause 1 sec above the knee
4x3 at 70 %
Part D
3 sets of: 2 front squats + 2 jerks
85% of clean and jerks
Part E
3 rounds of 2:30 min AMRAP, 1 min rest between, continue where you left off:
9 air squats
6 shoulder to overheads 115/80 lbs
3 thrusters 115/80 lbs