Workout of the day – Saturday April 1st
Community WOD (EVF360 & Crossfit)
30 min partner AMReps, one partner working at a time, split as desired:
100 wall balls 20/14 lbs
30 squat cleans (BB: 135/95 lbs – DBs: 2x50s)
100 wall balls 20/14 lbs
30 hang squat cleans (BB: 135/95 lbs – DBs: 2x50s)
100 wall balls 20/14 lbs
30 hang power cleans (BB: 135/95 lbs – DBs: 2x50s)
Then, max distance row in the remaining time.
Olympic lifting
Muscle snatch + behind the neck press – 3x(3+1) at 60%
Time cap: 8 min
Snatch pulls from 12″ blocks
3×5 at 75-80%
Time cap: 7 min
Snatch from 12″ blocks
3×3 at 75%
Time cap: 7 min
Snatch high pull + snatch
3x(2+1) at 70-75%
Time cap: 7 min
Cash out:
4 min AMRAP:
30 double unders
7 overhead squats 115/85 lbs
— rest 1 min
4 min AMRAP:
3 snatches 115/85 lbs
7 American KBS 24/16 kg
2023 03 31