Workout of the day – Saturday April 22nd
Community WOD (EVF360 & Crossfit)
25 min partner AMRAP, teams of 2, on partner working at a time:
500m/400m row
40 deadlifts
30 shoulder to overheads
20 power cleans
10 power snatches
Dumbbells: 2×50/35 lbs
BB: weight increase each round
Rd1 75/55 lbs
Rd2 95/65 lbs
Rd3 115/85 lbs
Rd4 135/95 lbs
Rd5 155/105 lbs
Olympic lifting
Deficit clean pulls
3×3 at 95% with 2″ deficit
Time cap: 10 min
Power clean + Power jerk (1+1)
5×2 at 80%
Time cap: 12 min
Hang clean + jerk (1+1)
5×1 at 85%+
Time cap: 9 min
Shoulder press
3×5 at 50% of C&J, from the floor)
Time cap: 6 min
Cash out:
8 min AMRAP:
10 thrusters 135/95 lbs
10 box jumps over 24/20 in
2023 04 21