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:
75-50-25 reps of
Cal row
Handstand pushups
Wall balls 20/14 lbs
Russian KBS 32/24 kg
Cal ski
Hang power cleans [BB: 95/65 lbs, DBs: 2x50/35 lbs]

Time cap: 40 min

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 ring rows / pullups

Note to coaches: Get the members **warmed-up** quickly and the clock started soon after. Briefly describe a few pullup options, and how to adjust the rep volume so that members can continue moving throughout.

Endurance

Benchmark - "Eva"
5 rounds for time:
800m run
30 American KBS 32/24 kg
30 pullups

Time cap: 45 min

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

Every 2 min for 3 rounds:
3 hang snatches + 1 snatch balance + 2 overhead squats
-- then, every 2 min for 3 rounds:
2 snatches + 2 hang snatches + 1 overhead squat
-- then, every 2 min for 3 rounds:
2 snatches + 1 hang snatch + 1 overhead squat
Note: Begin around 50% of your 1RM snatch and build up throughout.

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

Deadlift Wendler - Week 2

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:
20 hang power snatches [BB: 95/65 lbs, DB: 2x 35/20 lbs]
20 wall balls 20/14 lbs, 10/9 ft.
-- rest 2 min, then:
5 rounds of:
20 toes to bars
10 deadlifts [BB: 205/145 lbs, KB: 2x32/24 kg]

Time cap: 35 min

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