Workout of the day – Saturday February 18th
Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time:
800m run (together) or 1,200m/950m row
60 hang snatches (BB: 75/55 lbs) or 80 alternating DB hang snatches 35/25 lbs
60 handstand pushups
400m run (together) or 600m/480m row
40 thrusters (BB: 75/55 lbs, DBs: 2×35/25 lbs)
40 front rack lunges (BB: 75/55 lbs, DBs: 2×35/25 lbs)
200m run (together) or 300m/240m row
20 overhead squats (BB: 75/55 lbs) or 30 single DB overhead squats 35/25 lbs
20 wall walks
Time cap: 34 min
Olympic lifting
Warm-up: Dynamic
Power position power clean + high hang power clean + low hang power clean + power clean – 5x(1+1+1+1)
60-70%
Time cap: 10 min
High paused power clean + Low paused power clean – 3x(1+1)
65-75%
Time cap: 6 min
Clean pulls from 6″ blocks – 3×3 at 90%
Time cap: 6 min
Clean + Jerk – 5x(2+1)
70-75%
Time cap: 12 min
Cash-out:
For time:
25 power cleans 115/80 lbs
50 front rack lunge steps 115/80 lbs
25 clean & jerks 115/80 lbs
Time cap: 10 min
2023 02 17