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Wednesday, January 22nd Crossfit Workout of the Day – Cycle 1, Day 15

Warm Up 7 minutes: 50 single unders 5 bootstrappers 5 box jumps 10 goblet squats 5 barbell hang muscle cleans 5 barbell push presses Strength 2-position clean & push jerk (hang, floor) 75% x 2 sets 80% x 2 sets 85% x 1 set Conditioning For time 150 double unders…

2020 01 21

Tuesday, January 21st Crossfit Workout of the Day – Cycle 1, Day 14

By: EVF Performance 0

Warm Up 2 rounds: 10 snatch grip RDLs 5 pass thrus 5 OHS 10 banded good mornings 5 behind neck snatch grip presses Strength Every 2:00 for 8 sets: Snatch pull + power snatch Sets 1-3: 65% Sets 4-6: 70% Sets 7-8: 75%+ Conditioning 3 rounds for time 21 deadlifts…

2020 01 20

Monday, January 20th Crossfit Workout of the Day – Cycle 1, Day 13

By: EVF Performance 0

Warm Up 7 minutes: 10 banded side steps 10 deadbugs 10 walking lunges 10 kang squats Strength Back squat 70%x5 75%x3 80%x3 85%x2 90%x1+ Conditioning 8 minute AMRAP 16 KB snatches (53/35) 8 strict handstand push ups

2020 01 19

Sunday, January 19th Crossfit Workout of the Day – Cycle 1, Day 12

By: EVF Performance 0

Warm Up 2 rounds: 12/10 calorie row 5 scap pull ups 10 half-kneeling banded face pulls 10 ring rows 5 inchworms w/ push up Strength Bench press 90%, 5x2 Conditioning “Helen-ish” 3 rounds for time 500m row 21 KBS (70/53) 12 toes to bar

2020 01 18

Saturday, January 18th Crossfit Workout of the Day – Cycle 1, Day 11

By: EVF Performance 0

In teams of two, for time: 5 rounds of Partner 1 - 1 round of DT (155/105) Partner 2 - 20 wall balls (30/20) Switch roles after both partners have completed the task. After each partner has completed 5 rounds of DT + wall balls, then: 40 DB step overs…

2020 01 17

Friday, January 17th Crossfit Workout of the Day – Cycle 1, Day 10

By: EVF Performance 0

Warm Up 6 minutes: 10 banded glute bridges 5 scap pull ups 10 birddogs 10 ring rows 10 dead bugs :15 chin over bar hold Strength/Gymnastics 6 rounds: 5 deadlifts @ 75% of max :30 max reps strict chin over bar or C2B pull ups Rest 1:00 between rounds Conditioning…

2020 01 16

Thursday, January 16th EVF 360 Workout of the Day

By: EVF Performance 0

40 minutes to complete: 21-18-15-12-9 reps of DB hang squat cleans (35/50) Calorie row Rest 2:00 18-15-12-9-6 Devil press (35/20) Pull ups/ring rows

2020 01 15

Wednesday, January 15th Crossfit Workout of the Day – Cycle 1, Day 9

By: EVF Performance 0

Warm Up 2 rounds: 10 box jumps 10 PVC front squats 10 good mornings 10 DB shoulder press :30 box shoulder stretch Strength 3-position clean & push jerk (high-hang, hang, floor) 70% x 2 sets 75% x 2 sets 80% x 2 sets Conditioning For time 21 front squats (155/105)…

2020 01 14

Tuesday, January 14th Crossfit Workout of the Day – Cycle 1, Day 8

By: EVF Performance 0

Warm Up 7 minutes: 10 Samson lunges 10 alternating groiners 5 pass thrus 10 Cossack squats 5 push ups to downward dog 5 OHS Strength 10 minute EMOM Hang power snatch x 2 Increase weight each set. Rest 2:00 Then, every :30 for 10 rounds: Hang power snatch x 2…

2020 01 13

Monday, January 13th Crossfit Workout of the Day – Cycle 1, Day 7

By: EVF Performance 0

Warm Up 2 rounds: 10 banded squats 5 bootstrappers 10 hollow rocks 5 inchworms w/ push up 10 kang squats Strength Back squat 65%x3 70%x3 75%x3 80%x3 85%x3+ Conditioning For time 30-20-10 reps of Front rack lunge (95/65) KBS (53/35)

2020 01 12

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter