CrossFit Evergreen – CrossFit

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

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Clean and Jerk

Olympic Complex

On the 2:00 x 5 Sets:

3 Power Cleans

3 Front Squats

3 Push Jerks

Set 1: 60% of 1RM Clean and Jerk

Set 2: 65% of 1RM Clean and Jerk

Set 3: 70% of 1RM Clean and Jerk

Sets 4-5: Build to a Heavy


Metcon (AMRAP – Rounds and Reps)


3 Rounds of “Macho Man” (135/95)

15 Toes to Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks


Toes to Bar

Reduce Reps

Feet as High as Possible

Knees to Chest / Waist

-Unlike the Olympic Complex before, you can break the barbell however you’d like

-You must complete all 3 rounds on the bar (27 reps) before moving on to the toes to bar

-Choose a toes to bar variation that you are capable of completing 15+ reps when fresh

-Looking to complete 3-4+ rounds in 12 minutes

This works out to a round at least every 3-4 minutes




-There is no set too small on the toes to bar today

-Choose the option that allows you to spend the least time resting and the most time moving

-Below are a few options to think about:

3 Sets: 5-5-5 or 6-5-4

4 Sets: 4-4-4-3

5 Sets: 3-3-3-3-3 or 5-4-3-2-1


-The power cleans serve as the pacer of the barbell movements

-Singles are likely the best option here to keep you moving forward

-Going singles here allows you to hold onto the squats and jerks ideally unbroken

-Take as much time between clean singles as needed to ensure unbroken squats and jerks