CrossFit Evergreen – CrossFit
“All progress depends on the irrational person.”
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”
Warm-up
See Coach’s board.
Snatch Technique (on the 1:30 x 5 sets)
– 3 position muscle snatch
(at pockets, 1″ above knee and the floor)
– 3 OHS
– light loads across all sets
– set 1 – 35% 1RM snatch
– set 2 – 45%
Sets 3, 4, 5 – 45-55%
– Complete all 6 lifts as one complex before setting bar down.
All Over Again (AMRAP – Rounds and Reps)
15 min AMRAP of:
– 25 OHS
– 20 single db hang clean and jerks
– 15 toes 2 bar
OHS:
MRx: 45/35, Rx: 55/45, Rx+: 75/55
dumbbell:
MRx: 15/10, Rx: 25/20, Rx+: 50/35
– light loads throughout
– score rounds and reps