Upper East Side

Community WOD (EVF360 & Crossfit)

Teams of 2, for time:

80/64 cal row

40 box jumps over 24/20 in

40 power cleans (BB: 155/105 lbs, DBs: 2×50/35 lbs)

40 toes to bars

40 push jerks (BB: 155/105 lbs, DBs: 2×50/35 lbs)

40 push jerks (BB: 115/80 lbs, DBs: 2×40/25 lbs)

40 toes to bars

40 power cleans (BB: 115/80 lbs, DBs: 2×40/25 lbs)

40 box jumps over 24/20 in

80/64 cal row

Time cap: 35 min

Olympic lifting

Warm-up drills: Muscle clean

Part A

Every 90 sec for 3 rounds:

2 high hang power cleans + 2 push presses at 60%

Immediately followed by, every 90 sec for 3 rounds:

1 hang power clean + 1 push jerk at 75%

high hang = mid-thighs – hang = above knee

Part B

2 set every 90 sec for 8 rounds:

2 clean pulls + 1 clean + 1 hang clean

Increase from last week, or start around 65% and build up

Part C

2 set every 90 sec for 3 rounds:

3 clean pulls at 90%

Part D

5 rounds for time

5 power clean and jerks 115/80 lbs

5 front squats 115/80 lbs

10 wall balls 20/14 lbs, 10/9 ft