CrossFit Evergreen – CrossFit
“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank
Written by one of the most courageous girls our written world has ever witnessed.
Anne Frank experienced first hand what monstrosity is.
A victim to the Holocaust, she had every reason in the world to turn to hate.
To turn to blame.
To turn away from everything that is humanity.
Yet, she chose a different path.
Be the change we want to see in this world.
Squat Snatch
Squat Snatch
Build To A Heavy Double
– Click on the clock icon to view workout history.
– Reps do not need to be “touch and go.”
– Take up to 10 seconds of rest between each snatch.
– Rest as needed between each double attempt.
– Enter heaviest double.
Prep
– Perform 3-5 warmup sets before first attempt at heavy double.
Modifications
– 2 x Power Snatch + Overhead Squat
– Sub Single Dumbbell
Squat Snatch Strict Elizabeth (Time)
Squat Snatch Strict Elizabeth
21-15-9:
Squat Snatches 95 / 65 lb
Strict Ring Dips
– Loading should not exceed 50% of your 1RM Squat Snatch.
– If your max set of strict ring dips is less than 15, modify the ring dip reps to 15-12-9 or 12-9-6 or use a band.
– Score: Total time.
Prep
3-2-1
Squat Snatches
Strict Ring Dips
Modifications
SQUAT SNATCH
– Reduce Reps/Loading
– Power Snatches
– Overhead Squats
– Sub Single Dumbbell
STRICT RING DIPS
– Reduce Reps
– Bar or Box Dips
– Banded
– Jumping Ring Dips
– Push-Ups