CrossFit Evergreen – CrossFit
“It’s not the stress that kills us. It’s our reaction to it.” Hans Selye
There is no such thing as good or bad events. Its our reaction that makes it feel so.
The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s this. To be able to control the story that we tell ourselves.
Stuff is going to happen. There’s certainly no stopping that. But how we choose to respond, and make of it, it is entirely on us.
Control your perspective; control your world.
Olympic Technique (Weight)
6 sets:
– 2 snatch grip push press
– 1 snatch grip push jerk
– 1 OHS
– Rest as needed between sets
– complexes do not need to be unbroken, however we have a 10 minute window to do these.
– lifts can come from the floor or the rack
– % based on 1RM snatch
set 1 – 40%
set 2 – 45%
set 3 – 50%
set 4 – 55%
set 5 – 60%
set 6 – 65%
– working stability in the OHS position
– score is weight of heaviest complex
Five O’Clock Somewhere (AMRAP – Rounds and Reps)
1st 5 min. AMRAP:
– 27 power snatches
– 27 burpees
– 27/21 calorie Echo bike
MRx: 55/25, Rx: 75/45, Rx+:95/65
5 min. rest
2nd 5 min AMRAP:
– 21 power snatches
– 21 mountain climbers
– 27/21 calorie Echo bike
MRx: 75/45, Rx: 95/65, Rx+:115/85
5 min rest
3rd 5 min AMRAP:
– 15 power snatches
– 15 rollouts
– 27/21 calorie Echo bike
MRx: 95/55, Rx: 115/75, Rx+ 135/95
– weight on the heaviest barbell should be something you could cycle 10+ times unbroken when fresh
– aim for a pace on the bike that is just outside our comfort zone
– aim is to meet or beat our score from the previous AMRAP
– Write down your rds and reps for all three AMRAPs add all the rds and add up all the reps for your score
EX. rd1: 2+20, rd 2: 2+21, rd 3: 2+ 30 = 6 +71