Upper East Side

Community WOD (EVF360 & Crossfit)

In a 30 min window:

2,500m/2,000m row

— then

30 rounds of odd object “Holleyman”:

1 round of “Holleyman”: 5 wall balls 20/14 lbs, 3 handstand pushups (scale: 6 hand-release pushups), 1 odd object power clean (BB: 225/155 lbs, KBs: 2×32/24 kg, sandbag clean AHAP)

— then, in the remaining time:

AMReps bench presses (BB: 155/105 lbs, DBs: 2×50/35 lbs)

Note: split the rowing and bench presses between partners, and alternate full rounds of “Holleyman”. Each partner does 15 rounds.

Olympic lifting

Part A

Every 90 sec for 3 rounds:

1 high hang power clean & jerk + 1 hang power clean & jerk + 1 low hang power clean & jerk

Immediately followed by, every 90 sec for 3 rounds:

1 high hang squat clean & jerk + 1 hang squat clean & jerk + 1 low hang squat clean & jerk

high hang = mid-thighs – hang = above knee – low hang = below knee

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

Part B

Every 2 min for 5 rounds:

2 hang clean and jerks

Start around 75% 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. this should exceed what you will aim for in 2 weeks, but will set you a benchmark.

Part C

Every 2 min for 3 rounds:

1 squat clean + 4 front squats at 85%+

Part D

For time: 9-15-21 reps of:

Push presses 115/80 lbs

DB hang power cleans 35/25 lbs

Time cap: 10 min