Upper East Side

Community WOD (EVF360 & Crossfit)

For time, in teams of 2:

Section A: 3 rounds each of:

Partner 1: 250m/200m ski

Partner 2: 16 alternating single DB devil presses 50/35 lbs

— rest 90 sec

Section B: 3 rounds each of:

Partner 1: 250m/200m row

Partner 2: 25 wall balls 20/14 lbs

— rest 90 sec

Section C: 3 rounds each of:

Partner 1: 200m run

Partner 2: 20 American KBS 24/16 kg

Time cap: 30 min

Olympic lifting

Warm-up drills

Tall jerks

Part A

Every 90 sec for 3 rounds:

2x[1 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 floating power clean] at 50%

Immediately followed by, every 90 sec for 3 rounds:

1 high hang clean + 1 hang clean + 1 low hang clean + 1 floating clean + 1 jerk

high hang = mid-thighs – hang = above knee – floating = 1 inch off the ground

On the second part, all cleans are squat cleans. Start around 60% and build up as long as technique allows.

Part B

13 min to complete 5 sets of:

1 clean and jerk + 2 hang cleans + 2 jerks

Start around 70% and build up to a heavy set. We will be working up towards a max 3 hang clean and jerks in the final weeks of the cycle. Today’s complex starts with a clean and jerk, then continues with 2 hang cleans then 2 jerks

Part C

4 set every 90 sec for 3 rounds:

3 clean deadlifts at 120%

Part D – conditioning

2 rounds of 3 min AMRAP, 1 min rest between:

3 power cleans 75/55 lbs

6 push presses 75/55 lbs

9 front squats 75/55 lbs

— continue where you left off on the second round