Workout of the day – Saturday May 6th 2023
Community WOD (EVF360 & Crossfit)
Teams of 2, for time, one partner working at a time, split as desired:
50/40 cal row
50 box jumps 30/24 in
50 power snatches (BB: 115/80 lbs, DB: 2x 35/25 lbs)
50 shoulder to overheads (BB: 115/80 lbs, DB: 2x 35/25 lbs)
50 handstand pushups / pushups
50 shoulder to overheads (BB: 115/80 lbs, DB: 2x 35/25 lbs)
50 power snatches (BB: 115/80 lbs, DB: 2x 35/25 lbs)
50 box jumps 30/24 in
50/40 cal row
Time cap: 32 min
Olympic lifting
Power cleans + split jerk (1+2)
5×1 at 50-70%
Time cap: 10 min
Split jerks
3 at 70%, 3 at 75%, 3 at 80%, 2 at 82%, 2 at 84%, 2 at 85%, 3 at 70%
Time cap: 14 min
Paused split jerk – 3×3 at 60%
3 sec pause in dip
Time cap: 6 min
Cash-out:
5 rounds for time:
250/200m row
5-4-3-2-1 split jerks (bar comes from the ground)
Weight based on C&J: 60%, 70%, 80%, 87%, 92%
Time cap: 10 min
2023 05 05