Workout of the day – Saturday December 3rd
Community WOD (EVF360 & Crossfit)
In teams of 2, for time:
60 wall balls 20/14 lbs
30 power snatches 115/75 OR 60 alternating DB snatches 50/35 lbs
60 wall balls 20/14 lbs
30 power snatches 115/75 OR 60 alternating DB snatches 50/35 lbs
60 wall balls 20/14 lbs
60 box jumps over 24/20 in
60 hang clean and jerks 115/75 lbs OR 60 double DB hang clean and jerks 50/35 lbs
60 box jumps over 24/20 in
60 overhead lunge steps 115/75 lbs OR 60 double DB overhead lunge steps 50/35 lbs
60 box jumps over 24/20 in
Time cap: 35 min
Olympic lifting
Warm-up: Dynamic (5min)
High halted power clean + Low halted power clean + power clean – 5x(1+1+1)
50-65%
Time cap: 12 min
Clean + hang clean + split jerk – 4x(3+2+1)
65-75%
Time cap: 8 min
Clean pulls – 3×3 at 100%
Time cap: 6 min
Split jerk with 3 sec pause in dip – 3×3 at 75-80%
Time cap: 8 min
Cash-out:
2 rounds for time:
30 American KBS 24/16 kg
20 shoulder to overheads 95/65 lbs
10 hang squat cleans 95/65 lbs
Time cap: 9 min
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