Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, “you-go-I-go” stype every round:

10 rounds of “Cindy”

2 rounds of “DT” (DB or BB)

8 rounds of “Cindy”

2 rounds of “DT” (DB or BB)

6 rounds of “Cindy”

2 rounds of “DT” (DB or BB)

4 rounds of “Cindy”

2 rounds of “DT” (DB or BB)

2 rounds of “Cindy”

2 rounds of “DT” (DB or BB)

1 round of “Cindy”: 5 pull-ups, 10 pushups, 15 air squats

1 round of “DT”: 12 deadlifts, 9 hang power cleans, 6 shoulder-to-overhead (BB: 155/105 lbs, DBs: 2×50/35 lbs)

Time cap: 40 min

Olympic Lifting

Muscle cleans + press – 3x(3+3)

Start around 40%

Time cap: 10 min

Power clean + push press + squat clean + split jerk – 5x(1+2+1+2)

start around 60% and build up if technique allows

Time cap: 15 min

Split jerks from the rack

6 at 65%

4 at 75%

4 at 80%

3 at 82.5%

3 at 85%

6 at 65%

Time cap: 16 min

Cash-out:

For time:

30/24 cal row

20 clean & jerks 115/80 lbs

10 burpees over bar

Time cap: 7 min