Workout of the day – Saturday February 4th
Community WOD (EVF360 & Crossfit)
8 min partner AMReps, one partner working at a time, split as desired:
50 American KBS 24/16 kg
40 handstand pushups
30 bar facing or DB facing burpees
AMRep snatches in the remaining time (BB: 75/55 lbs, DB: 50/35 lbs)
— rest 2 min
8 min partner AMReps, one partner working at a time, split as desired:
50 American KBS 24/16 kg
40 handstand pushups
30 bar facing or KB facing burpees
AMRep snatches in the remaining time (BB: 105/70 lbs, Kettlebell: 24/16 kg)
— rest 2 min
8 min partner AMReps, one partner working at a time, split as desired:
50 American KBS 24/16 kg
40 handstand pushups
30 bar facing or DB facing burpees
AMRep snatches in the remaining time (BB: 135/95 lbs, double DBs: 50/35 lbs)
Feeling good? Use a 32/24kg KB for the AKBS, and increase the weight on the DB/KD stanches, B at 95/65 round 1, 135/95 lbs round 2 and 185/135 lbs round 3
Olympic lifting
Warm-up: Hip and front rack mobility
Tall cleans – 3×3 – warm-up weight
Time cap: 6 min
Clean from 12″ blocks – 3×3
60-65%
Time cap: 7 min
Clean from 6″ blocks – 3×3
65-70%
Time cap: 6 min
Clean – 3×3
70-75%
Time cap: 6 min
Jerk balance – 5×3
60-80% – Technique focus
Time cap: 12 min
Cash-out:
For time:
50-40-30-20-10 double unders
5-4-3-2-1 clean and jerks
Weight: 65%-75%-85%-90%-92%
Time cap: 10 min
2023 02 03