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Warm up 6 min AMRAP: 5 wall facing squats w/ arms locked out overhead 10 PVC "around the world" 5 sumo squats 10 PVC sots presses 5 burpees Strength Muscle Snatches 3x3, increasing, building up from last week Then, Overhead squats 6x3, increasing Metcon 2x 6 min AMRAP: 8 box…

2021 07 18

Workout of the day – Sunday July 18th

By: EVF Performance 0

Warm up 6 min alternating EMOM: odd: 40 sec row even: 20 alternating single arm dumbbell clean and jerks Strength 5 supersets: 5 weighted ring dips 10/arm single arm ring rows Aerobic capacity 6 rounds for time: 400m run 5 strict pull ups or 3 bar muscle ups 10 ring…

2021 07 17

Workout of the day – Saturday July 17th

By: EVF Performance 0

Warm up 7 min AMRAP: 10 med ball squat cleans 5 Right arm suitcase DB deadlift 10 hollow rocks 5 Left arm suitcase DB deadlift 10 kip swings Partner workout 3 RFT (total): 12 deadlifts 315/225 lbs but no more than 85% of 1RM 24 box jumps 24/20 in 48…

2021 07 16

Workout of the day – Friday July 16th

By: EVF Performance 0

Warm up 2 min machine (row, ski, bike) or 400m run, then Empty barbell and skill work with your coach: Bodyweight split jerk foot work 10 strict presses + 10 push presses 5 Staggered stance split jerks (starting with your front foot slightly forward) 5 tall split jerks 5 split…

2021 07 15

Workout of the day – Thursday July 15th

By: EVF Performance 0

Warm up 3 rounds: 5 per side banded monster walk 5 tall squat cleans (1st rd pvc, then empty BB) 5 jumping squats 5 empty BB thrusters Strength In 12 min, perform 5 sets of the following, increasing to a max weight for the day: 1 squat clean + 2…

2021 07 14

Workout of the day – Wednesday July 14th

By: EVF Performance 0

Warm up 5 min AMRAP: 5/side bird dogs 5/side single arm KB suitcase deadlifts 10 hollow rocks 10 lunges with torso twist Strength Tempo Deadlift 5x5, building to a heavy weight while maintaining form and tempo. X131 - Fast up, 3 seconds down. Metcon 4 min AMReps: 20 deadlifts 185/135…

2021 07 13

Workout of the day – Tuesday July 13th

By: EVF Performance 0

Warm up 3 rounds of: 10 Plate Ground-to-Overheads 8 Lateral Burpees Over Plate 6 Banded Strict Pull-ups 4 kipping swings Gymnastics Every 2:30 min for 5 Rounds, for max handstand: 10 burpees box jumps over 24/20 in 12 toes to bar Max freestanding handstand hold / handstand hold / wall…

2021 07 12

Workout of the day – Monday July 12th

By: EVF Performance 0

Warm up 2 rounds: 10 PVC pass-throughs 5 PVC Cuban presses 10/side single arm DB overhead lunges 20 skater steps Strength Muscle Snatches 3x3, increasing Then, Overhead squats 5x4, building , aiming for the same weights as 6/28 Metcon 13 min AMRAP: 6 squat snatches 115/80 lbs 12 Chest-to-bar pull…

2021 07 11

Workout of the day – Saturday July 3rd

By: EVF Performance 0

Warm up3 rounds:5/side KB suitcase deadlifts5/arm single arm KBS5/arm KB push presses5/arm KB overhead squats5 calories ski/row sprint Partner "kettleground"Battle #14 rounds per partner (8 total)Partner 1 (time keeper) : 45/36 calories row or ski (pick one machine for the partnership for entire workout)Partner 2 does AMRAP:6 kettlebell snatches, right…

2021 07 02

Workout of the day – Friday July 2nd

By: EVF Performance 0

Warm up2 rounds :5 yoga push-ups10 wall squats5 double KB push pressesDouble KB offset carry, 200 ft. (100 ft. per arm, holding one KB in the overhead position and the other in a front rack)5 burpees StrengthPush jerks - Last week with sets of 5 before deload - Add ~2.5%…

2021 07 01

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Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter

A TRAINING EXPERIENCE LIKE NO OTHER

TRY EVF Performance FREE!

New To EVF

Experienced CrossFitter