Warm up

3 rounds, adding small warm-up load throughout:
200m row/ski
5 muscle cleans
5 front squats
5 strict presses
5 power cleans
5 push presses

Strength Part A - Shoulder Press

Warm up

General warm-up, 3 rounds of 200m run, 10 no pushup burpees, 10 air squats.
Then, 2 rounds of:
10 hollow rocks
10 supermen
5 per side single DB suitcase deadlifts
5 per side single DB power cleans

Warm up

2 min cardio of choice
then, 2 rounds of:
10 alternating box steps ups
5 tempo jumping squats (3 sec eccentric)
10 sumo stand BB good mornings
-- then build up to your back squat load

Warm up

3 rounds of:
200m row/ski
10 PVC passthroughs
3 strict hang snatch high pulls
3 strict hang muscle snatches
3 power snatches

Power Snatch Waves

Warm up

2 rounds of
200m run
5 strict hang leg raises
5 per side single KB suitcase deadlifts
5 per leg KB goblet lunges

Deadlift

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired, except for the runs:
1,000m run (2 laps) - together
30 power cleans
30 burpees over the bar/DBs
30 front squats

Warm up

Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out

Front Squat Clusters

Warm up

3 rounds, adding small warm-up load throughout:
200m row/ski
5 muscle cleans
5 front squats
5 strict presses
5 power cleans
5 push presses

Strength Part A - Shoulder Press

Warm up

Warm up

2 min cardio of choice
then, 2 rounds of:
10 alternating box steps ups
5 tempo jumping squats (3 sec eccentric)
10 sumo stand BB good mornings

Back Squat & Power Training