Workout of the day – Saturday August 26th 2023
Community WOD (EVF360 & Crossfit)
In a 30 min window:
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.
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.
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.
Every 2 min for 3 rounds:
1 squat clean + 4 front squats at 85%+
For time: 9-15-21 reps of:
Push presses 115/80 lbs
DB hang power cleans 35/25 lbs
Time cap: 10 min
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