CrossFit Evergreen – CrossFit

“I was complaining I had no shoes, until I met a man who had no feet.” Confucious

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See Coach’s board.

Paused Back Squats (3 x 3)

Back Squat w/ 3 second pause in the hole
– pick a weight you are comfortable with to start, then slowly raise that weight.

– Think around 40% for a starting point.

– score is the heaviest set of 3

Rent (Time)

3 rds for time

– 500m/400m row

– 40 wallballs 20/14

– 30 alternating db power snatches

– 20 toes 2 bar

MRx: 25/15, Rx: 35/25, Rx+: 50/35
wallball weight should be something we could move 20+ times unbroken when fresh.

– db weight should be light-moderate.

– If we can’t yet do 15+ reps of toes 2 bar, lower the reps or go to hanging knee raises.

– row at a steady pace

– break wallballs into 2-4 sets

– shoot for continuous movement on db snatches

– toes 2 bar complete in sets of 4-5 or more.

– There are 11 transitions in this workout, not including any breaks we take during the movements. If you take 5 seconds to get to each movement thats a total of almost an entire minute added onto your time.