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Workout of the day – Saturday October 21st 2023

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Community WOD (EVF360 & Crossfit)

In teams of 2, 33 min AMReps, one partner working at a time:

75/60 cal row

75 double DB hang clean and jerks 50/35 lbs

400m run

50/40 cal row

50 box jumps over 24/20 in

400m run

75 double DB overhead lunges 50/35 lbs

75 hand release pushups

— then, in the remaining time:

Max sandbag cleans (AHAP)

Olympic lifting

Part A

Every 90 sec for 4 rounds [ 50-65%]:

3x[2 snatch lift offs + 1 hang snatch below the knee]

Note: pause for 1 sec on the second rep of the lift off before performing the snatch.

Immediately into, every 90 sec for 4 rounds [65%+]:

3x[1 snatch high pull + 1 hang snatch below the knee]

Build to a heavy set for the day

Part B

10 min to work up to a heavy set of 3 overhead squats

Part C

7 min AMRAP:

7 snatches 135/95 lbs

14 toes to bars

Goal: 2+ rounds