Workout of the day – Saturday October 8th
Community WOD (EVF360 & Crossfit)
Teams of 2, for time, one partner working at a time, split as desired (Except run):
50 double DB burpees box steps over 50/35 lbs, 24/20 in
100 pushups
800m run together
100 pushups
50 double DB burpees box steps over 50/35 lbs, 24/20 in
Time cap: 32 min (goal: <28 min)
Olympic lifting
Warm-up:
3 min glute activation then 3 rouns of:
5 Tall cleans with empty BB
5 Tall split jerks with empty BB
5 front squats
Power clean + power jerks – 5 x (2+2) at 50%
Time cap: 12 min
Cleans from 12″ blocks – 3×5 at 55%
Time cap: 8 min
Speed front squat – 5×5 at 60%
Time cap: 12 min
Split stance BTN presses – 5×5 at 40%
Time cap: 10 min
Cash-out:
For time:
1,000m/800m row
2022 10 07