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Warm up 2 rounds30sec hollow hold5 burpees20 situps10 tempo squats (6 count down)30sec plank hold10/10 Single arm DB strict press StrengthBench press5x5 Conditioning8min EMOM1) 5 thruster 125/852) 40 Double undersThen, "Karen"150 wallballs for time

2021 04 10

Workout of the day – Saturday April 10th

By: EVF Performance 0

Warm up2 rounds400m run 20 lunges15 squats10 push ups5 burpees ConditioningIn teams of 2, 35min AMRAP60 wallball 20/1460 burpee box jumps60 push ups60 cleans 115/7560 OHS 115/7560 DB snatches 50/35Split reps any way.

2021 04 09

Workout of the day – Friday April 9th

By: EVF Performance 0

Warm up2 rounds7 PVC snatch high pull15 situps7 PVC power snatch1min plank12 hanging leg/knee raises Strength1 snatch + 1 hang snatch 5 set Conditioning3 rounds21 Front squats 125/8515 burpees 9 Push press Then, 4 rounds5 squat clean 125/8550 double unders14 alt DB snatch 50/35

2021 04 08

Workout of the day – Thursday April 8th

By: EVF Performance 0

Warm up7 minutes15 goblet good mornings10 hollow rocks5 burpees10 KBS15 goblet squats StrengthDeadlift 50% x10 60% x570% x375% x25min EMOM, 80% x1 Conditioning12 minute AMRAP10 hang power snatches (105/65)20 DB step overs (50/35 - 2 DBs)15 hang power snatches 20 pistols20 hang power snatches20 DB front rack lunges

2021 04 07

Workout of the day – Wednesday April 7th

By: EVF Performance 0

Warm up 2 rounds10 PVC dislocates30sec hollow hold20 squats8 push ups20 situps10 PVC good morning Strength2 Clean pull + 1 squat clean 5 setsAscending or acrossFocus on high pull and catch in squat Conditioning20min AMRAP21 STOH 115/7515 pull ups9 box jumps

2021 04 06

Workout of the day – Tuesday April 6th

By: EVF Performance 0

Warm up 2 rounds10 PVC back squats10 PVC Sotts press10 PVC good mornings10 push ups20 hollow rocks StrengthBack squat5x3Ascending Conditioning16 min AMRAP5 Power snatch 115/7510 KBS 53/3510 burpees 200m run

2021 04 05

Workout of the day – Monday April 5th

By: EVF Performance 0

Warm up2 rounds12 PVC pass thrus8 PVC v-ups10 push ups40sec plank10 jump squats StrengthStrict press5x4 ConditioningFor time (20min cap)4 rounds40 double unders12 toes to barthen,3 rounds7 deadlift 175/1257 HSPUThen,2 rounds12 box jump 24/2012 KB sdhp

2021 04 04

Workout of the Day – Sunday April 4th

By: EVF Performance 0

Warm up6minutes8 push ups16 situps32 jump rope150m row StrengthBench Press6x2 Conditioning12min AMRAP2-4-6-8-10-12-14-16-18……Hang clean 155/105Box jump over 24/20HSPU

2021 04 03

Workout of the Day – Saturday April 3rd

By: EVF Performance 0

Warm up7 minutes10 scap pull ups10 situps10 squats10 jump squats10 burpees ConditioningIn groups of 2 complete30min AMRAP400m run together (6ft apart!)40 Toes to bar 50 DB step over 50/35 (2 DBs)20 STOH 175/11550 front squat 175/115 break up any way between partners. STOH and Front squats are from the floor

2021 04 02

Workout of the Day – Friday April 2nd

By: EVF Performance 0

Warm up 2 rounds6 tempo squat (6 ct down)30 single unders20 V-ups30sec side plank (each side)10 pass thrus15 PVC OHS Strength1 snatch + 2 ohs x 5 Conditioning13min AMRAP30 wallballs 20/1420 DB snatches 50/3510 chest to bar pullups

2021 04 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