Workout of the day – Saturday December 31st
Community WOD (EVF360 & Crossfit)
24 min partner AMRAP:
Partner 1: 1 full round of:
10 wall balls 20/14 lbs
10 American KBS 24/16 kg
5 power cleans**
Partner 2: 250m/200m row
** DB: 1 dumbbell 35/25 lbs for the first 4 rounds (2 rounds each partner), 2 dumbbells 35/25 lbs for the next 4 rounds (2 rounds each partner), 1 dumbbell 50/35 lbs for the first 4 rounds (2 rounds each partner), 2 dumbbells 50/35 lbs for the remainder of the workout.
** BB weight goes up every 4 rounds (2 rounds for each partner): 95/65 lbs, 135/95 lbs, 155/105 lbs, 185/135 lbs, 205/155 lbs, 225/175 lbs, 245/185 lbs
Olympic lifting
Warm-up: Dynamic
Tall snatch – 4×3 at 20%-25%
Time cap: 7 min
Tempo pull power snatch – 5×3 at 60%
Time cap: 12 min
Behind the neck snatch grip push press – 3×5 at 50%
Time cap: 9 min
Snatch balance – 3×3 at 75%
Time cap: 8 min
Cash out:
9 min AMRAP:
40 double unders
20 overhead squats 95/65 lbs
10 pushups
Goal: 3.5 rounds
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