CrossFit Evergreen – CrossFit

“You are what you do, not what you say you’ll do,” C.G. Jung

With the advent of all the social media forums, talk is cheap. Sitting in the comfort of a chair, ay home, many will talk. Few, however, will actually do.

Spending our breath on worsd is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback is being in the moment.

“I can’t hear what you’re saying, because your actions speak so loudly.”

View Public Whiteboard

Warm-up

See Coach’s board.

Stamina Squats 85-87% (EMOM x 16 (8 rds))

minute 1 – 1 front squat

minute 2 – 2 back squats
– % is of 1 RM front squat

– climbing back up the rep scheme.

– make a judgement call on the appropriate % to go up based on your last lifts 2 weeks ago.

Sore Eyes (Time)

3 rds:

– wallballs 20/14

– power snatches

– box jump overs 24/20

– push presses

– calorie row

Wallballs:

MRx: 20 reps, Rx: 20 reps, Rx+: 30 reps

Power snatches/push presses:

MRx: 65/45, Rx: 75/55, Rx+: 95/65

reps: MRx/Rx: 20, Rx+: 30

Box jump overs:

MRx/Rx: 20 reps, Rx+: 30

Calorie row:

MRx/Rx: 20/14, Rx+: 30/24