Community WOD (EVF360 & Crossfit)

30 min partner AMRAP:

Partner 1: AMRAP of 8 thrusters (BB: 135/95 lbs, DBs: 2×50/35 lbs), 40 double unders, 2 sandbag loads to 48/40 in box.

Partner 2 (timekeeper): 400m run with 20/14# med ball

Olympic lifting

Warm-up drills

Power position clean

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

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

12 min to complete 5 sets of:

3 hang cleans + 3 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 next 2 weeks. Today’s complex is 3 hang cleans followed by 3 jerks.

Part C

3 set every 90 sec for 3 rounds:

5 clean deadlifts at 100%

Part D

Every 2 min for 4 rounds, for max reps:

6 deadlifts 115/80 lbs

6 power cleans 115/80 lbs

6 shoulder to overheads 115/80 lbs

Max cal row in the remaining time