CrossFit Evergreen – CrossFit
“I would rather die on my feet, than lie on my knees.”Emiliana Zipada
What if we never reach the finish line? What if, as sobering as the thought may be, we never reach our dreams?
Would it change who you are today? Would we look back at our goals, and shoot “lower”? Change our dreams? To something — easier?
Even if we somehow knew how it would all pan out, we wouldn’t change a single thing. Life isn’t about tip-toeing with safety and assurance. It’s about chasing what’s worth chasing. The process builds the character – not the achievement. Which is why we choose top live on our feet.
Warm-up
See Coach’s board.
Snatch Technique #3 (6 sets x 5)
NMT 15 minutes
– 1 snatch dead lift to knees
– 1 snatch dead lift to pockets
– 1 snatch pull
– 1 power snatch
– 1 squat snatch
– rest as needed between sets
– complex does ot have to be unbroken
– move with a purpose
– set 1 – 40% of 1RM snatch
– set 2 – 45%
– set 3 – 50%
– set 4 – 55%
– set 5 – 60%
– set 6 – 65%
– start each new rep from the floor
Back Squat (5 rds x 5 reps @75% 1RM)
– try to stay close to the %.
Quadratic Formula (Time)
30-20-10
– calorie row
– box jump overs 24/20
directly into….
30-20-10
– toes 2 bar
– double dumbbell thrusters
MRx: 30/20, Rx: 50/35