Upper East Side

Community WOD (EVF360 & Crossfit)

“Lazar Dukic“, adjusted for partner-style
In teams of 2, one partner working at a time, for time:
4 rounds:
30/24 cal row
10 bar muscle ups
— then 4 rounds:
30/24 cal row
15 strict handstand pushups
— then 4 rounds:
10 bar muscle ups
15 strict handstand pushups

Scaling options: replace the bar muscle ups with chest to bar or regular pullups
Handstand pushups can be kipped or done as regular pushups
Time cap: 30 min

Olympic lifting

Part A
Tall cleans – 4×3
Tall jerks – 4×3
Part B
Power Clean & Jerk
3 at 75%, 3 at 77.5%, 2 at 80%, 1 at 82.5%
Drop and reset between reps
Part C
Clean & Jerk
2 at 82.5%, 2 at 85%, 1 at 90%, 1 at 95%
Part D
Deficit clean deadlifts – 4″ deficit
3×3 at 115% of 1RM clean
Note: Set yourself up as for a clean starting position, not a traditional deadlift. Use straps if needed.
Part E
6 min for max load lifted:
Buy-in: 30/24 cal row
— then, in remaining time, accumulate a max load of completed lifts in C&J