Community WOD (EVF360 & Crossfit)

In teams of 2, 5 rounds for time:

40 double unders per partner

20 front squats 155/105 lbs OR 60 KB goblet squats 24/16 kg – share reps between partners

“Cardio movement – choose between:

1) both partners run 400m, OR

2) 50 burpees over the bar split between partners.

** You can mix and match, some rounds with the run, some rounds with the burpees, as desired.”

Time cap: 32 min

Note: You can mix & match the last part of each round, do 3 rounds with run and 2 rounds with burpees or any other way

Olympic lifting

Warm-up drills

2 sets with light loads:

3 hang power cleans

3 push jerks and 3 split 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 hang power clean + 3 push jerks + 1 split jerk

2 hang power cleans + 2 push jerks + 1 split jerk

3 hang power cleans + 1 push jerk + 1 split jerk

Weights: 65%, 70%, 75%, +5% in second round. Complexes must be completed unbroken.

Part B

Deficit clean pulls – 2″ deficit

3×3 at 100% of 1RM clean

Part C

Split jerks

3×5 at 78% across

Part D

3 rounds for time:

20/16 cal row

15 shoulder to overheads 115/75 lbs

10 box jumps 30/24 in

Time cap: 12 min