CrossFit Evergreen – CrossFit

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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