Warm up

2 min cardio of choice then 3 rounds of:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Shoulder Press

Warm up

3 rounds:
200m run
5/arm single arm KB swings
5/arm single KB front rack lunges
3/arm DB snatches
30 high knees

Endurance

Warm up

3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats

Snatch Complex

Warm up

3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds

Warm up

2 rounds:
2 wall walks
5 empty barbell hang snatch high pulls
5 behind the neck snatch grip push presses
10 plate truck drivers

Snatch

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
50 over/unders 24/20 in
100 pullups
150 DB deadlifts 50/35 lbs
100/80 cal ski/row
50 over/unders 24/20 in

Time cap: 30 min

Warm up

6 min AMRAP:
10 band pullaparts
10 groiners
10 alternating cossack squats
5 hang clusters

Cleans

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, splitting as desired, with only one partner working at a time except for the run, completing each piece one after the other:
“Thanksgiving at…”
--
Annie's house
3 rounds of:

Warm up

2 min cardio, then one time trhough:
10 push presses (empty barbell or light DBs)
10 cal ski
10 burpees to plate
10 hang power snaches (empty barbell or 1 light DB)
10 KB burpee deadlifts

Warm up

3 rounds:
20 band pullaparts
5 inch worms
20 sec handstand hold
5 no pushup burpees

Pause Bench Press