Warm up

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Banded Deadlift

Warm up

2 rounds of:
1 min cardio of choice
5 cobra pushups
5 per side KB bottom up presses
5 strict hanging knee raises

Bench Press

Every 2 min for 8 rounds:
3 bench presses at 70%

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time, splitting as desired:
5,000m/4,000m row
50 pullups
50 toes to bars
50 deadlifts 225/155 lbs OR 100 double DB deadlifts 50/35 lbs

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

Tempo Back Squat

Warm up

500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats

Snatches

Warm up

Dynamic warm-up with your coach

Endurance

Benchmark - XENOM fitness event 5
For Time:
2,000m ski
3,000m run

Warm up

2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats

Clean & Jerks

Warm up

3 rounds of:
1 min cardio
5 strict hanging leg raises 
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts

Banded Deadlift