Workout of the day – Saturday January 14th
Community WOD (EVF360 & Crossfit)
30 min partner AMRAP:
14/12 cal row
8 toes to bars / hanging knee raises
6 hang clean & jerks (BB: 95/65 lbs, DBs: 2×35/25 lbs)
** Partner complete a full round before switching. After completing a round, the athlete must complete 50 ft. sandbag carry (the other athlete can start working). After the sandbag, rest until the other athlete is done with their round.
Scaling: V-ups, double KB front rack carry instead of sandbag.
Olympic Lifting
Warm-up: Dynamic
Muscle snatch from 12″ blocks – 3×4 at 50%
Time cap: 8 min
Snatch + overhead squat – 5x(2+2) – 70-75%
Time cap: 12 min
Overhead squat – 5×3 – 90%-100%+
Time cap: 13 min
Snatch high pulls – 3×2 at 110%
Time cap: 6 min
Cash-out:
9 min alternating EMOM:
15/12 cal row
10 power snatches at 50%
10 burpees box jumps over 24/20 in
2023 01 13