Community WOD (EVF360 & Crossfit)
35 min partner AMRAP, in teams of 2:
Buy-in: 4 rounds for time (split as desired):
50/40 cal row
40 wall balls 20/14 lbs
20 single DB devil presses 50/35 lbs
-- then, in the remaining time, AMRAP, alternating every movement, of:
6 burpees
6 single KB shoulder to overheads 24/16 kg
12 American KBS 24/16 kg
Olympic lifting
Part A
Muscle clean & push press
4x3
Build up throughout, increase from last week
Part B
Hang squat cleans from BTK
5x3 at 75 %
Part C
Paused clean and jerks - pause 1 sec below the knee
4x3 at 75 %
Part D
3 sets of: 2 front squats + 2 jerks
90% of clean and jerks
Part E
For time: 9-15-21 reps of:
Push presses 115/80 lbs
DB hang power cleans 35/25 lbs
Time cap: 10 min