Upper East Side

Community WOD (EVF360 & Crossfit)

Teams of 2, for time, partners complete full rounds:

10 rounds

12/9 cal bike / row / ski

6 power snatches 115/85 lbs or 12 alternating DB snatches 50/35 lbs

Then, 8 rounds of:

200m run

6 clean & jerks 135/95 lbs or 9 double DB C&Js 50/35 lbs

Then 6 rounds of:

15 chest-to-bar pullups

15 overhead squats 95/65 lbs or 15 single DB overhead squats 50/35 lbs

Time cap: 34 min

Olympic lifting

Warm-up: Dynamic (5min)

Muscle clean & Press – 4x(3+3)

Warm-up weight

Time cap: 8 min

Clean pulls – 3×2 at 110%

Time cap: 6 min

Clean & Jerk – 7×1 at 85%+

Time cap: 14 min

Shoulder press – 3×5 at 50%

Time cap 8 min

Cash-out:

4 rounds for time:

15 box jumps 24/20 in

12 deadlifts 95/65 lbs

9 hang power cleans 95/65 lbs

6 shoulder to overheads 95/65 lbs

Time cap: 10 min