Workout of the day – Saturday June 3rd 2023
Community WOD (EVF360 & Crossfit)
In teams of 2, 5 rounds for max reps, 1 min per station, performed as FGB style, split work as desired but only one person working at a time (29 min):
Wall balls 20/14 lbs
Toes to bars
Box jumps 24/20 in
Shoulder to overheads (BB: 135/95 lbs, DBs: 2×50/35 lbs)
Assault bike calories
Rest
Olympic lifting
Paused power clean – 4×3 at 50%
3 sec pause in landing
Time cap: 8 min
Power clean + hang power clean + hang clean – 5x(1+1+1) at 55%
Time cap: 10 min
Clean + Split jerk with pause in split – 3x(1+3) at 55%
Time cap: 8 min
1 & 1/4 front squats – 3×5 at 65%
Time cap: 8 min
Cash-out:
2 rounds of 4 min AMRAP with buy-in:
Buy-in: 300m/250m row, then AMRAP ladder:
3-6-9-12
Hang power cleans 95/65 lbs
Shoulder to overheads 95/65 lbs
— rest 2 min between rounds
2023 06 02