Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean & Squats

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Split Jerks

Community WOD (EVF360 & Crossfit)

In team of 3, "follow the leader style", 3 sets of 9 min AMRAP, 3 min rest between AMRAP:
Part A
2 sandbag to shoulders
6 pullups
12 burpees
Part B

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

Warm up

400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 ring rows

Gymnastics benchmark

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean Complex

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Presses & Split Jerks