CrossFit Evergreen – CrossFit

CFE INSPIRE

Do what has to be done, as well as it can be done. Then do it that way all the time. It’s the days when you have to do things that scare you, when you have to take risks, when you have to push against challenge and difficulty—those are the days that make you stronger, faster, and better overall.

Clean (Clean

On the 3:00 x 3 Sets:
2 Cleans

*Start First Working Set at 82% & Build
)

– Athletes should try to build in weight across all 3 sets as long as they are moving well.

– Can be power or squat cleans.

– These reps do not need to be touch and go.

– Score: Weight used for heaviest set.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

5 Squat Cleans

2 Power Cleans @ A Light Weight.

2 Power Cleans @ A Moderate Weight.

Build To 82%.

MODIFICATION

– Hang Power Cleans

– Sub Dumbbells

Huge Gains (Time)

HUGE GAINS

1 Round For Time:

30 box jumps (24/20)

15 clean and jerks,MRx:55/35, Rx:75/55, Rx+: (95/65)

30 box jumps (24/20)

15 clean and jerks Mrx: 75/45, Rx:95/65, Rx+: (135/85)

30 box jumps (24/20)

10 clean and jerks MRx: 95/55, Rx: 135/75, Rx: (185/115)

30 single-leg squats

10 clean and jerk Mrx: 115/65, Rx: 155/95, Rx+: (225/145)

30 single-leg squats

5 clean and jerks Mrx: 135/75, Rx: 185/105, Rx+:(275/175)

30 single-leg squats

5 clean and jerks Mrx: 155/85, Rx: 205/115, Rx+: (315/205)

Time cap: 20 minutes

Score: Time it takes to complete the work out. Ad 1 second for every rep NOT completed.
MODIFICATIONS

box step ups

Banded/box pistols

Air squats

Reduce weights

Reduce reps