Workout of the day – Saturday April 29th
Community WOD (EVF360 & Crossfit)
In teams of two, for time:
80/64 cal row
40 ring dips
XX overhead squats (BB: 20 reps at 135/95 lbs, DB: 40 reps with one DB of 50/35 lbs
40/32 cal row
20 ring dips
XX overhead squats (BB: 10 reps at 165/110 lbs, DB: 20 reps with one DB of 70/50 lbs
— rest 3 min
XX overhead squats (BB: 10 reps at 165/110 lbs, DB: 20 reps with one DB of 70/50 lbs
20 ring dips
40/32 cal row
XX overhead squats (BB: 20 reps at 135/95 lbs, DB: 40 reps with one DB of 50/35 lbs
40 ring dips
80/64 cal row
Time cap: 33 min
Olympic lifting
Muscle snatch + snatch balance – 3x(2+2)
Time cap: 8 min
3 position power snatch (ATK, BTK, from the ground) – 4×2 at 70-75%
Time cap: 10 min
Hang snatch + snatch – 4x(2+1) at 75-80%
Time cap: 10 min
Accessory strengths:
10 Turkish getups per arm AHAP
Time cap: 8 min
Cash out:
Tabata snatch balance at 50%
— rest 1 min
Tabata snatch at 60%
2023 04 28