CrossFit Evergreen – CrossFit

Due to an unfortunate scheduling conflict we will only have the 3:30, 4:30 and 5:30 classes today. We are very sorry for any inconvenience this may cause.

“If you aim at nothing, don’t worry… we’ll hit it.”

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Power Clean

Clean Primer:

5 Sets:

1 Hang Clean High Pull

1 Low-Hang Power Clean


On the 1:30 x 5:

1 Hang Power Clean

1 Power Clean

Set 1: 75% of 1RM

Sets 2,3,4,5: Build to a heavy complex for the day, but not an all time max. Let’s move well here.


Power Ranger (Time)

15 Power Cleans

600m Run

10 Power Cleans

400m Run

5 Power Cleans

200m Run

RX- 155/105
We are looking for a barbell loading that we could cycle for 15+ repetitions unbroken, if we absolutely had to. Strategy wise, we may break that barbell up once or even twice in the opening 15 reps, but it’s a load that we feel very comfortable moving with.