Workout of the day – Saturday April 15th
Community WOD (EVF360 & Crossfit)
30 min partner AMRAP, teams of 2, one partner working at a time:
100/80 cal row
100 hang power cleans (BB: 95/65 lbs, DBs: 2×35/25 lbs)
100 Push-ups
100 Push jerks (BB: 95/65 lbs, DBs: 2×35/25 lbs)
Olympic lifting
Muscle snatch 3×3 at 60%
Time cap: 8 min
Power snatch from 6″ blocks – 4×3 at 65%
Time cap: 10 min
Fragmented snatch – 4×3 at 65%
Pause mid shin, below knee, mid thighs
Time cap: 10 min
Snatch high pulls 5×3 at 110%
Time cap: 10 min
Cash-out:
9 min alternating EMOM:
15 hang power snatches 75/55 lbs
15 cal row
15 V-ups
2023 04 14