Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 2, 30 min AMRAP:

Partner 1: 250m/200m row (time keeper)

Partner 2: AMRAP: 5 pushups, 10 hang power cleans (BB: 95/65 lbs, DB: 2×35/25 lbs), 15 box jumps overs 24/20 in, 20 med ball situps 20/14 lbs

** Switch every time a partner finish the row, continue the AMRAP where the other partner left off.

Olympic lifting

Warm-up: Dynamic (5min)

Paused power snatch – 5×3 at 50%

Pause 3 sec in the power position

Time cap: 10 min

Tempo overhead squat – 5×5 at 50% with 53X1 tempo

Time cap: 12 min

Behind the neck snatch grip press – 5×5 at 40%

Time cap: 12 min

Cash out:

9 min AMRAP:

15 deadlifts 75/55 lbs

10 power snatches 75/55 lbs

 5 V-ups