Community WOD (EVF360 & Crossfit)

25 min partner workout for max load lifted and max distance rowing
Partner 1 (time keeper): 1 full round of:
9 box jumps 24/20 in
6 v-ups
3 power movement "to-shoulder" **
Partner 2: Max distance row

Power movement "to-shoulder": you may mix-and-match between sandbag to shoulder, barbell power cleans, double DB power cleans or double KB cleans. This may differ between rounds. One of the scores is the cumulative load of completed lifts. The second score is the rowing distance.

** DELOAD WEEK **

Warm up

2 min cardio of choice then 3 rounds of:
5 plate Da Vinci raises
5 snow angels
5 ring rows
10 plank shoulder taps

Shoulder Press

Using your recent 2RM shoulder presses as the reference, perform:
5 shoulder presses at 40% of the 2RM
5 shoulder presses at 50% of the 2RM
5 shoulder presses at 60% of the 2RM

Bench Press

Perform 3 sets of 5 tempo bench presses at 40% with tempo 30X1

** DELOAD WEEK **

Warm up

2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side

Back Squat

Using your recent 2RM back squats as the reference, perform:
5 back squats at 40% of the 2RM
5 back squats at 50% of the 2RM
5 back squats at 60% of the 2RM

Tempo Front Squat

** DELOAD WEEK **

Warm up

2 min cardio of choice, then 2 rounds of:
5 box jumps
5 v-ups
5 burpees
5 wall balls
5 American KBS

Endurance

Crossfit benchmark "Filthy 50"
For time:
50 box jumps 24/20 in
50 jumping pullups
50 American KBS 16/12 kg
50 walking lunge steps
50 knees to elbows
50 push presses 45/35 lbs
50 barbell good mornings 45/35 lbs
50 wall balls 20/14 lbs, 10/9 ft.
50 burpees
50 double unders

** DELOAD WEEK **

Warm up

3 rounds of:
1 min cardio of choice
10 alternating lunges with samsone stretch
10 single KB suitcase deadlifts (5/side)
10 alternating KB plank pullthoughs

Deadlift

Using your recent 2RM deadlift as the reference, perform:
5 deadlifts at 40% of the 2RM
5 deadlifts at 50% of the 2RM
5 deadlifts at 60% of the 2RM

Bent over row

** DELOAD WEEK **

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks

Clean & Jerk Complex

6 min EMOM:
1 power clean + 1 front squat + 1 jerk
-- then, 6 min EMOM:
1 squat clean + 1 jerk
Note: Keep the load at 50-60%. Prioritize speed and mechanics.

Conditioning

For time, 50-40-30-20-10 reps of:
Cal row
Ab-mat situps

Warm up

400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses

Snatch Work

Every 2 min for 5 rounds:
3 snatch balances, increasing
-- rest 1 min, then
4 min EMOM:
1 snatch
Starting at 80% and building.

Conditioning

4 rounds for time:
25/20 cal row
12 sumo deadlift high pulls 115/80 lbs
80 ft. double DB farmer's carry

Time cap: 15 min

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
60 wall balls 20/14 lbs
60 pullups
60 wall balls 20/14 lbs
60 power snatches 115/75 OR 120 alternating DB snatches 50/35 lbs
60 wall balls 20/14 lbs
60 box jumps over 24/20 in
60 hang clean and jerks 115/75 lbs OR 60 double DB hang clean and jerks 50/35 lbs
60 box jumps over 24/20 in
60 overhead lunge steps 115/75 lbs OR 60 double DB overhead lunge steps 50/35 lbs
60 box jumps over 24/20 in

Warm up

2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses

Shoulder Press

Warm up

2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats

Back Squat

Using your recent 2RM back squats as the reference, perform:
5 back squats at 75% of the 2RM
3 back squats at 85% of the 2RM
Max reps back squats at 95% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set. Aim for 4+ reps on the last set.