Workout of the day – Saturday May 13th 2023
Community WOD (EVF360 & Crossfit)
For time, in teams of 2, split as desired:
100/80 cal row
50 burpees box jumps over 24/20 in
Then, 10 rounds of:
10 double DB clean and jerks 50/35 lbs
20 toes to bars
Then:
50 burpees box jumps over 24/20 in
100/80 cal row
Time cap: 35 min
Olympic lifting
Snatch balance 5×5 building (40-90%)
Time cap: 12 min
Tempo pull snatch 3×3 at 65%
Time cap: 8 min
Hang snatch 3×2 at 80%
Time cap: 8 min
Snatch liftoff + snatch pull 3x(2+2) at 90%
Time cap: 6 min
Cash-out:
3 rounds for time
30 pushups
20 overhead lunge steps 75/55 lbs
10 snatches 75/55 lbs
Time cap: 10 min
2023 05 12