Upper East Side

Crossfit

Partner WOD

In teams of 2, “You go I go” style:

30 rounds:

3 deadlifts 135/95 lbs

3 burpees over bar

then 20 rounds:

3 power cleans and jerks 135/95

3 burpees over bar

then 10 rounds:

3 power snatches 135/95

3 burpees over bar

Time cap: 30 min

EVF360

Partner WOD:

4 rounds for time, one partner working at a time:

1,000m/800m row (split anyhow)

50 synchro double DBs clean and jerks 50/35 lbs

30 synchro air squats

10 synchro burpees

Time cap: 40 min

Olympic lifting

Muscle clean and press – 4×3 at 50-55%

Time cap: 8 min

Tempo lift-off + clean + jerk – 5x(3+1+1) at 70%

Time cap: 10 min

Clean – 5×2 at 85%

Time cap: 12 min

Split jerk – 5×3 at 80%

Time cap: 12 min

Accessory: 3×30 sec per leg single leg wall sit