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

400m run, then 2 rounds of:
2 inch worms with pushups
5 power position clean pulls
5 power position muscle cleans
5 push presses
5 hang clean and split jerks

Clean & Jerks

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
3 rounds of:
30/24 cal row
30 shoulder to overheads [BB: 95/65 lbs, DB: 2x 35/20 lbs]
-- rest 2 min, then:
4 rounds of:

Warm up

Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight

Back Squat

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