Workout of the day – Saturday December 17th
Community WOD (EVF360 & Crossfit)
in teams of 2, for time, one partner working at a time:
600m row
100 wall balls 20/14 lbs
50 burpees over erg
600m row
75 thrusters – barbell 95/65 lbs, DBs 2×35/25 lbs
50 burpees over erg
600m row
50 single DB devil presses 50/35 lbs
50 burpees over erg
600m row
Time cap: 35 min
Olympic lifting
Warm-up: Dynamic
Tall cleans – 3×3 at 40-45%
Time cap: 6 min
Tempo lift-off + clean + jerk – 5x(1+1+2) at 70%
Time cap: 10 min
Split jerk – 7×2 at 90%+ from blocks
Time cap: 14 min
Push press – 3×5 at 60% – Press as fast as possible
Time cap: 7 min
Cash-out:
3 rounds for time:
15 push presses 95/65 lbs
10 front squats 95/65 lbs
5 handstand pushups
Time cap: 9 min
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