Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, split as desired:
70/56 cal row
60 wall balls 20/14 lbs, 10/9 ft.
50 burpees
40 med ball box step overs 20/14 lbs, 24/20 in
400m run
40 med ball box step overs 20/14 lbs, 24/20 in
50 burpees
60 wall balls 20/14 lbs, 10/9 ft.
70/56 cal row

Time cap: 30 min

Olympic lifting

Part A
Behind the neck snatch grip push press
4x3
Superset with 50 ft. double DB/KB overhead carry

Warm up

4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL

Deadlift

Every 3 min for 6 rounds:
4 deadlifts**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use your most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 12 alternating DB plank pull through 

Conditioning

"Diane" - For time: 21-15-9 reps of
Deadlifts 225/155 lbs
Handstand pushups

Warm up

6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist

Snatch

Part A - Hang Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps - From above the knee

Part B - Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps

Conditioning Benchmark

Warm up

3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees

Endurance (Benchmark retest)

Warm up

3 rounds:
10/side single arm KB swings 
5/side single KB thrusters
5/side windmills 

Overhead Press & Push Jerk

Part A - Shoulder Presses
Every 2 min for 4 rounds:
5 shoulder presses
Start on your first set at around 65% and build to a heavy set of 5 on the 4th set

Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 70% of your recent C&J 1RM, across all sets

Conditioning

Warm up

2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats

Back Squat

Every 2:30 min for 6 rounds:
4 back squats**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD

Conditioning

3 rounds for time:
400m run
20 toes to bars
10 front squats 155/105 lbs

Time cap: 15 min
Note: the bar comes from the ground

Warm up

6 min AMRAP:
5/side thoracic extensions
10 alternating plank shoulder taps
15 alternating single DB renegade rows

Inclined Bench Presses

15 min to work up to a heavy set of 5 inclined bench presses
Note: Incline should be with one side of the bench on 2x45 lbs plates

Conditioning

Every 6 min for 3 rounds:
200m run
10 hang power cleans 135/95 lbs
8 ring dips
10 hang power cleans 135/95 lbs
200m run

Community WOD (EVF360 & Crossfit)

In teams of 2, for time. This WOd contains 6 blocks, each team must complete the 2 rounds in each block before moving on to the next block. Each block adds an additional movement to the previous block. There is no rest between blocks, move on to the next one immediately.
Block #1: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups
Block #2: 2 rounds of: 10 thrusters (BB: 95/65 lbs, DBs: 50/35 lbs), 10 pullups, 10 DB/bar facing burpees

Warm up

3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Snatch

20 min to find a new 1RM snatch

Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM

Conditioning

For time:
21-15-9
Alternating single arm DB devil presses 50/35 lbs
Deadlifts 205/145 lbs
** 200m run after each round, including last

Warm up

3 rounds:
30 sec dead hang
6 power position muscle cleans (empty BB)
6 front squats (empty BB)
6 push presses

Clean & Jerk

20 min to find a new 1RM clean & jerk

Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM

Conditioning