Community WOD (EVF360 & Crossfit)

In teams of 2, for time, split as desired, “choose your own adventure” style:

150 alternating DB snatches 50/35 lbs

150/120 cal machine [row/bike/ski]

150 single DB box step ups 50/35 lbs

150 synchro ab-mat situps [both partners perform 150 situps]

Time cap: 35 min

Olympic lifting

Part A

Every 2 min for 4 rounds:

1 power snatch + 1 paused power snatch + 1 hang power snatch

— immediately into, every 2 min for 4 rounds:

1 squat snatch + 1 paused squat snatch + 1 hang squat snatch

Note: paused snatch – pause in the ascent for 1 sec below the knee

Part B

Squat snatch from 12″ blocks

3×3, increasing

Part C

3 sets of 30 sec snatch deadlift hold 2″off the ground at 70%

Part D

2 rounds of 4:00min AMReps, rest 2 min between AMReps:

Buy-in: 500m/400m row

Then in the remaining time, AMRAP squat snatch ***

** load:

Round 1: 60% of 1RM snatch

Round 2: 75% of 1RM snatch