Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight

Back Squat

Warm up

2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Shoulder Press

Warm up

3 rounds:
200m run
5/arm single arm KB swings
5/arm single KB front rack lunges
3/arm DB snatches
30 high knees

Endurance

35 min AMRAP:
400m run
15 Russian KBS 24/16 kg
20 KB goblet squats 24/16 kg
15 ab-mat situps
20 alternating DB snatches 50/35 lbs

UES strength

Warm Up
2 Rounds
10 Quadroped Thoracic Rotations
10 Push-ups
10 Banded Pass Throughs
15 Banded Pull Aparts

Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats

Snatch Complex

Every 2 min for 3 rounds:
3 hang snatches + 2 snatch balances + 1 overhead squat
-- then, every 2 min for 3 rounds:
2 snatches + 2 hang snatches
-- then, every 2 min for 3 rounds:
2 snatches + 1 hang snatch + 1 overhead squat
Note: Begin around 50% of your 1RM snatch and build up throughout.

Conditioning

Warm up

3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds

Deadlift

Calculate a reference weight which is 105% of your recent 2RM deadlift from the previous cycle. Using this as the reference, perform:
5 deadlifts at 65% of the reference weight
5 deadlifts at 75% of the reference weight
Max reps deadlifts at 85% of the reference weight

Warm up

2 rounds:
2 wall walks
5 empty barbell hang snatch high pulls
5 behind the neck snatch grip push presses
10 plate truck drivers

Snatch

4 min EMOM: 1 squat snatch at 70%
-- rest 1 min
4 min EMOM: 1 squat snatch at 75%
-- rest 1 min
4 min EMOM: 1 squat snatch at 80%

Conditioning

2 rounds for time:
400m run
30 laternal burpees over the bar
20/16 cal row
10 snatches 95/65 lbs

Time cap: 16 min

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
50 over/unders 24/20 in
100 pullups
150 DB deadlifts 50/35 lbs
100/80 cal ski/row
50 over/unders 24/20 in

Time cap: 30 min

** Start with the ski/row or the pullups

Warm up

6 min AMRAP:
10 band pullaparts
10 groiners
10 alternating cossack squats
5 hang clusters

Cleans

4 min EMOM: 1 squat clean at 70%
-- rest 1 min
4 min EMOM: 1 squat clean at 75%
-- rest 1 min
4 min EMOM: 1 squat clean at 80%

Conditioning

2 round of 7 min AMRAP:
8/6 cal row
4 hang squat cleans 135/95 lbs
8 burpees over bar
12 toes to bars
Max clean and jerks in the remaining time
-- rest 2 min between rounds

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, splitting as desired, with only one partner working at a time except for the run, completing each piece one after the other:
“Thanksgiving at…”
--
Annie's house
3 rounds of:
50 double unders
50 Ab-mat situps
--
Kelly’s house
2 rounds of:
400m run (partners run together)
30 box jumps 24/20 in
30 wall balls 20/14 lbs
--
Grettel's house
10 rounds of:
3 clean & jerks [BB:135/95 lbs, DBs: 2x50/35 lbs]

Warm up

2 min cardio, then one time trhough:
10 push presses (empty barbell or light DBs)
10 cal ski
10 burpees to plate
10 hang power snaches (empty barbell or 1 light DB)
10 KB burpee deadlifts

Endurance

5 rounds, 1 min per station for max reps, 2 min rest between rounds (33 min excluding last rest):
Push presses (BB: 75/55 lbs, DBs: 2x35/25 lbs)
Cal ski
Burpees to plate
Hang power snatches (BB: 75/55 lbs, DB: 1x35/25 lbs)
Max distance double KB farmers' carry 24/16 kg