Workout of the day – Saturday October 1st
Community WOD (EVF360 & Crossfit)
Partner WOD, teams of 2:
100/80 cal ski/row
50 pullups
40 ‘partner’ pistols (both partners)
30 burpee pullups / 20 burpee muscle ups
40 ‘partner’ pistols (both partners)
50 pullups
100/80 cal ski/row
Note: split as desired, one partner working at a time, except the pistols
Time cap: 28 min
Goal: 23 min
Olympic lifting
Warm-up: 3 rounds of:
5 Tall snatches with empty BB
5 BTN power jerks
5 snatch balances
Muscle snatches + overhead squat – 4x(3+3) at 40%
Time cap: 10 min
Fragmented snatches – 5×3 at 60%
Pause below knee, pause mid-thighs, snatch
Time cap: 12 min
Snatch balance – 5×5 at 60%
Time cap: 10 min
Behind the neck push presses – 3×3 at 65%
Time cap: 7 min
Cash-out:
For time: 21-15-9
Burpees
American KBS 24/16 kg
Double unders
2022 09 30