Upper East Side

Community WOD (EVF360 & Crossfit)

25 min partner AMRAP, one partner working at a time, alternating full rounds:
2 bar muscle ups / 6 pullups
4 deficit HSPU / 6 pike pushups with hands on DBs
6 hang clean and jerks (BB: 115/75 lbs, DB: 2×50/35 lbs)
8/7 cal row

Olympic lifting

Power cleans from 12″ blocks

3×3 at 55-60%

Time cap: 8 min

Cleans from 12″ blocks – 3×3

3×3 at 65-70%

Time cap: 7 min

Tall jerks – 4×3

Warm up weight

Time cap: 8 min

Double pause split jerk

5×3 – start around 65% and build up as long as technique is sound. 2 sec pause in dip, 2 sec pause in catch, reset.

Time cap: 10 min

Cash-out:

For time:

200m run

12 clean and jerks 60%

200m run

9 clean and jerks 70%

200m run

6 clean and jerks 80%

Time cap: 11 min