Workout of the day – Saturday June 24th 2023
Pride WOD (EVF360 & Crossfit)
In teams of four, for time:
Buy-in: 400m plate run (2×25 lbs per team)
Then, with only 2 partners max working at a time, choose your own adventure:
100 alternating DB snatches 50/35 lbs
100 box jump overs 24/20 in
100 American KBS 24/16 kg
100 Toes-to-bars
100 pullups
100 double DB clean and jerks 50/35 lbs
1,000 double unders
Buy-out: 400m plate run (2×25 lbs per team)
* At the top of each minute, complete 3 burpees each (except for the runs)
Time cap: 30 min
Olympic lifting
Snatch lift off + snatch deadlift + snatch high pull – 3x[2x(1+1+1)] at 80%
Time cap: 6 min
Hang snatch from ATK – 3×3 at 65%
Time cap: 6 min
Hang snatch from BTK – 3×2 at 70%
Time cap: 6 min
Snatch – 3×3 at 65%
Time cap: 6 min
Power snatch – 3×3 at 55%
Time cap: 6 min
Cash-out:
For time:
40 double unders
20 hang power snatches 95/65 lbs
40 double unders
15 power snatches 115/80 lbs
40 double unders
10 squat snatches 135/95 lbs
Time cap: 10 min
2023 06 23