CrossFit Evergreen – CrossFit

“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

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“Back At It Again” – Part 1 (Time)

For Time:

75 Power Snatches

On the Minute [Starting at 0:00]:

30 Double Unders

MRx: 65/45, Rx: 75/55
CONDITIONING CATEGORY: Sprinty Threshold

POWER SNATCHES: Super light. Should be able to cycle the bar for the entire workout.

DOUBLE UNDERS: 30 seconds or less each minute.

SCORE: Time

Strategy

– Breathe on the jump rope and try to keep the shoulders relaxed.

– Aim for 7 or more power snatches each minute. Muscle snatches will be faster but will have a higher demand on the shoulders and lungs.

– Focus on quick transitions.

– Feel free to stop 5-10 seconds early each minute in order to gear up for the next minute.

Prep

10 Double Unders

5 Power Snatches

Modifications

POWER SNATCHES

– Reduce Loading

– Reduce Reps

– Sub Single Dumbbell Power Snatches

DOUBLE UNDERS

– Reduce Reps

– 30s Time Cap

– 30 Line Hops

– 45 Single Unders

Power Snatch

“Back At It Again” – Part 2

[Right After Completing “Back At It Again”]

7 Minute Window:

Build to Heavy Single Power Snatch

INTENTION: Let’s see what we’ve got after this big snatch workout. Aim for 3 or more attempts. Make the first lift some thing easy, then plan your jumps based off where you’d like to end up.

SCORE: Heaviest successful power snatch.

“Bike Pain” (3 Rounds for calories)

[3 Sets]

4 Rounds:

30 Seconds at Fast Pace (90+ RPM)

45 Seconds at Easy Pace (60+ RPM)

1 Minute Rest Between Sets
INTENTION: Alternating between fast and easy paces on the bike. 4 rounds of 30 fast/45 easy is 1 full set. Over the whole workout we’ll complete 12 rounds total. Athletes can get off the bike during the rest period between sets or spin at a recovery pace at a low damper setting.

SCORE: Enter total calories accumulated each set (3 scores). Your overall score will be the sum total.