Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:

Buy-in: 4,000m/3,200m row

then, 6 rounds of:

50 double unders

25 American KBS 24/16 kg

10 squat snatches (BB: 95/65 lbs, DB: 1×50/35 lbs)

Time cap: 34 min

Olympic lifting

Warm-up drills

2 rounds: 5 shoulder external rotations with plates, 10 wall facing squats, 10 PVC passthroughs in squat, 5 PVC snatch balances

Overhead squat – 5×3

3 at 75%, 3 at 80%, 3 at 85%, 3 at 90%, 3 at 95% of snatch

Time cap: 12 min

Snatch pull + Snatch – 4x(1+1) at 75%+

Time cap: 8 min

Snatch – 7×1

Build up to a heavy snatch

Time cap: 14 min

Conditioning

Tabata KB overhead lunges 24/16 kg

— rest 1 min

Tabata KB high pulls 24/16 kg