CrossFit Evergreen – CrossFit
Strength
Front Squat
Tempo Front Squat (Week 1 of 2)
On the Minute x 9:
1 Tempo Front Squat
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace
These reps come from the rack, with a new set starting every minute for 9 minutes
Metcon
Metcon (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
-In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1
-Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout
-This works out to 75-100 reps each round