Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split evenly:

1,000m/800m row in 250m/200m intervals

800m run in 200m intervals

1,000m/800m row in 250m/200m intervals

Barbell version: 10 clean & jerks (135/95 lbs) + 10 clean & jerks (155/105 lbs) + 10 clean & jerks (185/135 lbs)

Dumbbell version: 20 single DB clean & jerks + 20 double DB clean & jerks (50/35 lbs)

500m/400m row in 250m/200m intervals

400m run in 200m intervals

500m/400m row in 250m/200m intervals

Barbell version: 10 clean & jerks (185/135 lbs) + 10 clean & jerks (205/145 lbs) + 10 clean & jerks (225/155 lbs)

Kettlebell version: 20 single KB clean & jerks + 20 double KB clean & jerks (24/16 kg)

Time cap: 30 min

Scaling: for barbell movements, load the bar to 40%, 50%, 60%, 70%, 85% of 1RM, for DB/KB, the load should allow for sets of 5 in the first part and sets of 2-3 in the second part at the very least.

Olympic lifting

Part A

15 min to establish a new 3 rep max snatch

Part B

10 min AMRAP

30 double unders

15 power snatches 75/55 lbs

Part C

10 min to perform 2-3 rounds of:

100 ft. per side KB overhead offset carry (hold the other KB in a front rack / waiters’ position)

10 alternating DB deadbugs

5 per side half kneeling bottom up KB presses