CrossFit Evergreen – CrossFit

“Stay committed to your decisions, but stay flexible to your approach.” Tony Robbins

We can’t always see what is ahead on the windy road. We don’t know if there will be a lightening storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying to force a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedication to the “what” we’re after, but flexible in the how.

View Public Whiteboard

Warm-up

See Coach’s board.

One at a time (Time)

1 rd for time:

– 30 burpee box jump overs 24/20

– 30 power cleans

– 30 burpee box jump overs

barbell:

MRx: 115/85, Rx: 135/95, Rx+: 155/105
– Choose a strategy that allows you to keep moving throughout the WOD with a little left over for the final set of burpees.

Barbell cycling complex

on the 1:30 x 5 sets

– 30 double unders (60 singles)

– 9 deadlifts

– 6 hang power cleans

– 3 push jerks
– complete this with purpose after the lead in conditioning WOD

– build to a moderately heavy complex

– all % based on 1RM C&J

set 1 – 50%

set 2 – 55%

set 3 – 60%

sets 4/5 – 60-70%

– use one bar for all movements

– score is based on the final weight used for the last three push jerks (last set).