CrossFit Evergreen – CrossFit

“Water the flowers, not the weeds.”

Today starts the week with a bang, week 3 of Stamina Squats, along with a very aggressive WOD. Please remember to listen to your body, everything can be scaled – reduce reps, lower weights, shorten the workout. We provide the butt kicking workouts and you decide what and how much you should do. Slow and steady progress is the way forward!

View Public Whiteboard

Warm-up

See Coach’s board

Stmina Squats week 3 (on the min. x 12 (6 rds each))

min 1 – 3 front squats

min 2 – 6 back squats
– Single barbell loaded at 63% of 1RM front squat

– score heaviest set of 9 reps

All That (Time)

– 21 power snatches

– 21 OHS

– 15 power snatches

– 15 OHS

– 9 power snatches

– 9 OHS

… directly into:

– 35/25 calories Echo Bike

… directly into:

– 9 power snatches

– 9 OHS

– 15 power snatches

– 15 OHS

– 21 power snatches

– 21 OHS

Barbell:

MRx: 55/45

Rx: 75/55

Rx+: 95/65
– This workout strings together large sets from start to finish.

– break them up as necessary, but keep your movement steady, try to avoid the rapid starts and long breaks.