Workout of the day – Saturday January 28th
Community WOD (EVF360 & Crossfit)
In teams of 2, for time, one partner working at a time**:
200/160 cal row
100 alternating DB snatches 50/35 lbs
50 deadlifts 225/155 lbs OR 100 double KB deadlifts 24/16 kg
** Every 5 min, starting at 0:00, both partners perform 10 synchronized ab-mat situps, 2 sandbag get over 48/40 in AHAP
Scaling: deadlift should be no more than 65% of your 1RM, replace the sandbag get over with double KB loading and get over
Time cap: 30 min
Olympic lifting
Warm-up: Dynamic
Fragmented snatch 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 snatch from 12″ blocks – 3×3
60-65%
Time cap: 7 min
Power snatch from 6″ blocks – 3×3
65-70%
Time cap: 6 min
Power snatch – 3×3
70-75%
Time cap: 6 min
Snatch high pulls – 3×3 at 100%
Time cap: 6 min
Cash-out:
8 min AMRAP ladder:
2 hang power snatches 95/65 lbs
2 KB goblet hold box step over 20/16 kg, 24/20 in
4 hang power snatches 95/65 lbs
4 KB goblet hold box step over 20/16 kg, 24/20 in
— Add 2 reps to each movement each round
Goal: Complete the round of 12
2023 01 27