Upper East Side

Community WOD (EVF360 & Crossfit)

Teams of 2, partners split rowing as desired, then alternate each complex, one partner working at a time.

For time:

2,000m/1,600m row buy-in, then, 30 rounds of:

5 pullups + 3 power cleans

10 pushups + 3 front squats

15 air squats + 3 jerks

Barbell: 135/95 lbs, DBs: 2×50/35 lbs

Workout flow: Partners split the row as desired, then complete the 30 rounds as follows: P1 does 5 pullups+3 PCs, P2 does 10 pushups + 3 front squats, P1 does 15 air squats + 3 jerks, P2 does 5 pullups + 3 PCs…

Time cap: 32 min

Olympic lifting

Warm-up: Dynamic

Fragmented clean deadlifts – 5×3 – pause 2″off the ground, pause below knee, pause above knee, full extension, reset

50%, 60%, 70%, 80%, 90%

Time cap: 12 min

Power clean + push press + squat clean + split jerk – 5x(1+1+1+1)

start around 60% and build up if technique allows

Time cap: 10 min

Split jerks from the rack/blocks

6 at 60%, 4 at 70%, 4 at 75%, 3 at 77.5%, 3 at 80%, 6 at 60%

Time cap: 14 min

Cash-out:

For time:

1,000m/800m row

50 shoulder to overheads 95/65 lbs

Time cap: 9 min