EVF GAMES 2021

Event 3 (A & B)

Warm up

3 Rounds

5 /side dumbbell suitcase deadlifts

5 empty barbell hang clean and jerks

5 tall box step ups per leg

5 v-ups

RX

On a continuous running clock, from 0:00 to 16:00, perform:

Part A

For Time:

60/48 Cal Row

50 Deadlifts 155/105 lbs

40 Wall Balls 20/14 lbs, 10/9 ft.

30 DB Snatches 50/35 lbs

20 Alt Pistols

10 Clean and Jerk 155/105 lbs

From 16:00 to 20:00, rest

From 20:00 to 30:00, part B:

Find a 2RM bench press**

** Be sure to ask for spotters when you are attempting a max weight

This workout has 2 scores: Time (or reps completed if time capped) in part A, and weight in part B

Scaled

On a continuous running clock, from 0:00 to 16:00, perform:

Part A

For Time:

60/48 Cal Row

50 Deadlifts 95/65 lbs

40 Wall Balls 16/10 lbs, 10/9 ft.

30 DB Snatches 35/25 lbs

20 Alternating lunges

10 Clean and Jerk 95/65 lbs

From 16:00 to 20:00, rest

From 20:00 to 30:00, part B:

Find a 2RM bench press**

** Be sure to ask for spotters when you are attempting a max weight

This workout has 2 scores: Time (or reps completed if time capped) in part A, and weight in part B

EVF360

Indoor

Part A

For Time:

60/48 Cal Row

50 double dumbbell deadlifts 50/35 lbs

40 Wall Balls 20/14 lbs, 10/9 ft.

30 DB Snatches 50/35 lbs

20 Alt Pistols or alternating lunges

10 double dumbbell clean and jerk 50/35 lbs

Part B

16 min alternating EMOM:

15 ab-mat situps

12 alternating weighted step ups 50/35 lbs, 24/20 in

15 supermen

12 burpees

Outdoor

Part A

For Time:

800m run

25/side single dumbbell deadlifts 50/35 lbs

20/arm single arm dumbbell thrusters 50/35 lbs

30 alternating dumbbell snatches 50/35 lbs

20 alternating pistols or alternating lunges

10 alternating single arm dumbbell clean and jerk 50/35 lbs

Part B

16 min alternating EMOM:

15 ab-mat situps

12 alternating weighted step ups 50/35 lbs, 24/20 in

15 supermen

12 burpees