CrossFit Evergreen – CrossFit

CFE INSPIRE

The difference between the greats and the legends is their ability to focus for longer periods of time.

~Jordan Burroughs

Power Clean (Power Clean

Set 1: 3 Power Cleans @ 50%
Set 2: 2 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 1 Power Clean @ 75%
Set 5: 1 Power Clean @ 80%
Set 6: 10 Power Cleans @ 85%

* Rest 1 Minute In Between Sets)

– All clean sets can be completed unbroken or in singles.

– Score: Weight used @ 85% for 10 power cleans.

WARM UP

With An Empty Barbell:

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

With A Light Weight:

3 Power Cleans @ 30%

With A Moderate Weight:

2 Power Cleans @ 40%

Build To 50%

MODIFICATIONS

– Reduce Percentages

– Hang Power Cleans

– Sub Dumbbells/Kettlebells

Dan’s 82’s (Time)

For Time:

BUY IN:

82 Sec. Plank

820M Run or Row. Directly into…

*82 Hand Release Push Ups

*82 Air Squats to a ball

*82 AbMat Sit Ups ( or Vups or GHD )

BUY OUT:

820M Run or Row

82 Sec. Plank

*Partition middle section however you would like

*Time Cap: 25:00
It’s Dan Lincoln’s 82nd Birthday!

We can chip away at 82’s while having some fun together!

Work on quality of movements today.