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Workout of the day – Saturday January 28th

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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