Warm up

3 rounds:
50 jumping jacks
5 yoga pushups
10 kip swings

Murph

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat snatches

Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
3 at 72.5%
2 at 80%
1 at 85%
3 at 80%
2 at 85%
1 at 90%

Note: Drop and reset between reps.

Conditioning

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time (Except the run):
2,000m/1,600m row (split as desired)
3 rounds (split as desired):
15 toes-to-bars
12 shoulder to overheads (BB: 185/135 lbs, DB: 2x50/35 lbs)
-- then, 1,000m run (together), then,
then:
3 rounds (split as desired):
15 toes-to-bars
12 shoulder to overheads (BB: 185/135 lbs, DB: 2x50/35 lbs)
-- then, 2,000m/1,600m row (split as desired)

Time cap: 35 min

ROW360

Part A

Warm up

400m run, then 3 rounds of:
4 snow angels
4 per side thoracic cage extensions
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts

Shoulder presses

5 sets of 3
Build up to a heavy set, increase from last week

Deadlifts

4 sets of 4 deadlifts (no pause)

Note: aim to increase from week 2. We will be testing a 5RM next week.

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances

Overhead Squats

Every 3 min for 4 sets:
X overhead squats at 75%+ of snatch 1RM
Rep scheme: first 3 sets with 4 reps, last set with max effort at the top load from the previous 3 sets

Front Squats

Warm up

2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks

Endurance

35 min partner AMRAP, in teams of 2, one partner working at a time, split evenly:
1,000m/800m row
50 American KBS 24/16 kg
1,000m run
50 toes to bars
1,000m/800m ski
50 air squats
1,000m/800m row
50 handstand pushups

Note: Each partner runs 500m (1 lap around the block), while the other partner rests.

UES strength

Warm Up

Warm up

One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
30 sec dead hang

Lunge Cluster Sets

Every 3 min for 5 cluster sets:
6 alternating front rack forward lunges + 6 alternating back rack forward lunges

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans

Clean & Push Jerks

4 at 62.5%
3 at 72.5%
2 at 77.5%
2 at 82.5%
3 at 77.5%
4 at 72.5.%

Note: Touch and go reps, slightly heavier than last week.

Conditioning

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Squat snatches

Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
4 at 60%
3at 70%
2 at 80%
4 at 65%
3at 75%
2 at 85%

Note: Drop and reset between reps.

Conditioning

Community WOD (EVF360 & Crossfit)

Partner Kelly - Teams of 2, 5 rounds for time:
400m run (together)
40 box jumps 24/20 in (share anyhow)
40 wall balls 20/14 lbs (share anyhow)

Time cap: 37 min

ROW360

Part A

For time:
Row 250m
-- rest 30 sec
Row 250m
-- rest 30 sec
Row 500m
-- rest 1 min
Row 1,500m
-- rest 1 min
Row 2,500m

Part B