Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time except the run, split as desired:

6 rounds of “Cindy”

500m run

4 rounds of “Cindy”

30 over-unders

20 shoulder to overheads (BB: 115/80 lbs, DBs: 2×40/25 lbs)

10 muscle-ups or 30 pullups

20 shoulder to overheads (BB: 115/80 lbs, DBs: 2×40/25 lbs)

30 over-unders

4 rounds of “Cindy”

500m run

6 rounds of “Cindy”

Time cap: 34 min

Olympic lifting

Part A

Every 90 sec for 3 rounds:

1 high hang squat clean & jerk + 1 hang squat clean & jerk + 1 low hang squat clean & jerk

Immediately followed by, every 90 sec for 3 rounds:

1 high hang squat clean + 1 hang squat clean + 1 low hang squat clean + 3 jerks

high hang = mid-thighs – hang = above knee – low hang = below knee

Start around 60% and build up as long as technique allows.

Part B

Every 2 min for 5 rounds:

2 hang cleans + 1 front squat + 3 jerks

Start around 75% and build up to a heavy set. We will be working up towards a max 3 hang clean and jerks in the final weeks of the cycle. This should exceed what you will aim for in 2 weeks, but will set you a benchmark.

Part C

Every 2 min for 3 rounds:

1 squat clean + 2 front squats at 90%+

Part D

3 rounds of 2:30 min AMRAP, 1 min rest between, continue where you left off:

9 air squats

6 thrusters 95/65 lbs

3 shoulder to overheads 95/65 lbs