Workout of the day – Saturday January 29th
Crossfit
Partner WOD
In teams of 2, for time, chipper style, one partner working at a time except for the synchro DB snatches:
10 thrusters 155/110 lbs
25 synchro DB snatches
50 strict HSPUs
100/80 cal row
150 deadlifts 155/110 lbs
100/80 cal row
50 pullups
25 synchro DB snatches
10 thrusters 155/110 lbs
Time cap: 30 min
EVF360
In teams of 2, for time, chipper style, one partner working at a time except for the synchro DB snatches:
20 single KB thrusters 32/24 kg
25 synchro DB snatches
50 strict HSPUs or pike pushups
100/80 cal row
150 KB deadlifts 32/24 kg
100/80 cal row
50 pullups
25 synchro DB snatches
20 single KB thrusters 32/24 kg
Time cap: 30 min
Olympic lifting
Snatch balance 5×5 at 40%
Time cap: 12 min
Snatch 5×3 at 60%
Time cap: 12 min
Hang snatch 5×2 at 65%
Time cap: 12 min
Snatch liftoff + snatch pull 3x(2+2) at 80%
Time cap: 10 min
2022 01 28