Community WOD (EVF360 & Crossfit)

In teams of 2, one partner working at a time except for the runs:
Part A - 16 min AMReps:
Buy-in: 2 rounds of:
400m run [together]
40 power clean and jerks [BB: 115/80 lbs, DBs: 2x50/35 lbs]
-- Then, after the 2 rounds, in the remaining time, AMRAP of:
20 pushups
20 chest to bar pullups
-- After the 16 min, rest 4 min, and then perform 4 rounds for time, one partner working at a time, splitting as desired:
500m/400m row
20 hang power cleans [BB: 95/65 lbs, DBs: 2x35/20 lbs]

Warm up

3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB

Back Squat

3x5 at 50% of 1RM back squat
** Immediately after each set of back squat, perform 20 jumping lunges (bodyweight)

Conditioning

10 rounds for time:
10 American KBS 24/16 kg
30 double unders
10 ab-mat situps

Time cap: 18 min

EVF360

Part A

Warm up

6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees

Snatches

10 min EMOM:
3 floating power snatches
60-65% of 1RM snatch

Conditioning

World Fitness Project - Indianapolis PRO 6 - Challenger
For Time
40/30 cal row
30 burpees box jumps over 30/24 in
20 DB thrusters 50/35 lbs
50 ft. double DB overhead walking lunges 50/35 lbs

Warm up

2 rounds:
200m run
8/arm KB suitcase deadlifts
8 ring rows
8 scap pullups

Endurance

Part A - Rowing benchmark
1,000m for time

Part B - 3 rounds for time:
1,000m run (2 laps around the block)
50 ft. sandbag carry
100 ft. double KB farmer's carry 32/24 kg
10 pullups
Time cap: 30 min

"** DELOAD WEEK **
This will will have lower volume and more accessory lifts before we resume for the second phase of this hypertrophy / volume cycle."

Warm up

2 rounds
5/side thoracic extensions
5 Cuban presses with 2.5/5 lbs plates in each hand
5 inch worms with pushups

Accessory Strength

15 min to perform 4 sets of each movement, rotating through:
8 seated DB presses
8 bent over DB rear delt flyes
100 ft. single KB farmer's carry AHAP

Warm up

3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row

Deficit Tempo Deadlifts

3x6 with 3131 tempo and 4 inches deficit (3 sec up/down, 1 sec at the top/bottom)
Start at around 60% and build to a challenging set.

Conditioning

5 rounds of 45 sec work / 15 sec rest, for max reps, rotating through:
Ski for calories
Hang power cleans 115/80 lbs
Handstand pushups
Burpee broad jumps

Community WOD (EVF360 & Crossfit)

35 min partner AMRAP, in teams of 2:
Buy-in: 4 rounds for time (split as desired):
50/40 cal row
40 wall balls 20/14 lbs
20 single DB devil presses 50/35 lbs
-- then, in the remaining time, AMRAP, alternating every movement, of:
6 burpees
6 single KB shoulder to overheads 24/16 kg
12 American KBS 24/16 kg

Warm up

3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB

Back Squat

3x12, building to a challenging set
Begin at around 70% of your back squat 1RM

Lunges

3x8 per leg
Aim to maintain a similar load as last week, or increase if last week felt too light

Conditioning

12 min AMRAP:
200m run
10 chest to bar pullups
5 deadlifts 225/155 lbs

Warm up

6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees

Touch-n-Go Snatches

Every 30 seconds for 10 rounds:
3 TnG snatches at 65% of your snatch 1RM
(or use 90% of week 1 6RM if you don't know your snatch 1RM)

Snatch High Pulls

3x3 at 100% of your most recent 1RM snatch
(alternatively, use 52% of your 1RM deadlift)

Conditioning

Warm up

2 rounds:
200m run
8/arm KB suitcase deadlifts
8 single DB bench press per side (light to medium)
2 inch worms with pushup

Endurance

In teams of 2, 5 rounds for time:
400m run [both partners]
30 DB bench presses 50/35 lbs
20 single KB burpee deadlifts 32/24 kg
10 wall facing handstand pushups

Time cap: 35 min