Warm up

2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats

Touch-n-Go Snatches

Warm up

5 min AMRAP:
6 spiderman lunges
10 jump squats
6 pull-ups or ring rows

Endurance

Warm up

3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang

Front Squat

Warm up

6 min AMRAP:
20 band pullaparts
5 per side half kneeling KB bottom up presses
5 power squat jump for height

Pressing Strength

Warm up

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

Deadlifts Variations

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]

Warm up

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

Back Squat

Warm up

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

Snatches

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

"** 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