Upper East Side

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, partners alternate full rounds:

50 rounds of:

2 power snatches 115/75 lbs OR 4 alternating DB snatches 50/35 lbs

3 overhead squats 115/75 lbs OR 6 alternating single DB overhead lunges 50/35 lbs

4 box jumps 24/20 in

Time cap: 35 min

Olympic lifting

Warm-up: Dynamic

Muscle snatch – 3×3 – Warm up weight (~40%)

Time cap: 7 min

Power snatch + snatch – 3x(2+1) at 60-65%

Time cap: 6 min

Snatch – 5×2 – 75%+

Time cap: 12 min

Overhead squat – 5×1 – heavy singles

Time cap: 10 min

Cash-out:

For time:

50-40-30-20-10 double unders

5-4-3-2-1 overhead squats (from the ground)

Weight: 65%-75%-85%-90%-92% of 1RM snatch

Time cap: 10 min