Upper East Side

Community WOD (EVF360 & Crossfit)

With a partner, complete for time:

200/160 cal row

150 DB bench presses 50/35 lbs

100 lateral burpees over rower

50 odd object clean and jerks (options: sandbag, double KB, plate, axle bar)

One partner working at a time, choose your own adventure style

Time cap: 34 min

Olympic lifting

Warm-up drills

Tall clean

Part A

Every 90 sec for 3 rounds:

2 high hang power cleans + 2 push presses at 65%

Immediately followed by, every 90 sec for 3 rounds:

1 hang power clean + 1 split jerk at 80%

high hang = mid-thighs – hang = above knee

Part B

Every 90 sec for 4 rounds:

1 clean pull + 2 cleans + 1 hang clean

Immediately followed by, every 90 sec for 4 rounds:

1 clean pull + 3 hang cleans

start around 70% and build up. Reps do not need to be TnG. All cleans are squat cleans. Build to a heavy triple.

Part C

Every 90 sec for 3 rounds:

2 clean pulls at 100%

Part D

9 min AMRAP:

3 hang power cleans 95/65 lbs

6 overhead lunges 95/65 lbs

30 double unders

Goal: 7+ rounds