Community WOD (EVF360 & Crossfit)

In teams of 2, on a 30 min running clock, one partner working at a time:

From 0:00 to 12:00, perform:

2,000m/1,600m row/ski (split as desired)

in the remaining time, max clusters (BB: 135/95 lbs, DB 2×50/35 lbs)

From 12:00 to 22:00, perform

1,600m/1,300m row/ski (split as desired, whichever machine you did not do in the first part)

in the remaining time, max squat cleans (BB: 185/125 lbs, DB 2×50/35 lbs)

From 22:00 to 30:00, perform:

120 wall balls 20/14 (split as desired)

in the remaining time, max deadlifts (BB: 245/165 lbs, KB 2×32/24 kg)

Note: resting partner changes weights while other partner rows/skis

Olympic lifting

Warm-up drills

2 sets

3 hang power cleans

3 low hang power cleans and push jerks

3 power cleans and split jerks

Then build to moderately heavy single clean and split jerk of ~75%

Part A

Every 2 min for 12 min, rotating through:

1 squat clean + 3 push jerks + 1 split jerk

1 squat clean + 2 push jerks + 1 split jerk

1 squat clean + 1 push jerk + 1 split jerk

Weights: Waves 70%, 75%, 80%, +5% in second round. Must be completed unbroken.

Part B

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 C

Split jerks

3×4 at 81% across

Part D

For time:

10/8 cal ski

10 shoulder to overheads 95/65 lbs

10 thrusters 95/65 lbs

8/6 cal ski

8 shoulder to overheads 115/80 lbs

8 thrusters 115/80 lbs

6/5 cal ski

6 shoulder to overheads 135/95 lbs

6 thrusters 135/95 lbs

4/3 cal ski

4 shoulder to overheads 155/105 lbs

4 thrusters 155/105 lbs

2 cal ski

2 shoulder to overheads 185/125 lbs

2 thrusters 185/125 lbs

Time cap: 12 min