CrossFit – Mon, May 20

CrossFit Evergreen – CrossFit

CFE INSPIRE

“Be Curious, Not Judgemental”

Shoulder Press (Strict Press

Build to Heavy Single
)

– Barbell should come from a rack.

– Building to a heavy single rep for the day.

– “To Technical Failure” means that once our form begins to break down or our rep becomes slow and grindy, we’ll end our building there.

– Score: Load used for heaviest single rep.

MODIFICATIONS

– Sub Dumbbells/Kettlebells

– Reduce Loading

Beastie Boys (AMRAP – Reps)

“Beastie Boys”

3 Rounds For Total Reps:

1 Minute Wallballs MRx: 14/10, Rx: 20/14

1 Minute Power Snatches MRx: 55/35, Rx: 75/55

1 Minute Box Jumps (24″/20″)

1 Minute Push Press MRx: 55/35, Rx: 75/55

1 Minute Calorie Row

1 Minute Rest

– Overview: We’ve got a big conditioning piece today that will rely on your ability to find a working pace on each movement that will allow you to move consistently with little to no rest between. How well do you know your threshold and can you stay under it to be able to accumulate the most reps?

– Goal should be at least 10+ reps per movement per working minute.
– This is not the piece to come out the gate at 100mph and have our reps be dwindling down by the time you get into round 3. If anything, we should be coming out conservatively and moving smoothly, in order to increase our intensity and reps in our final round.

– Choose weights or scales that will allow you to get a minimum of 10 reps for each movement, goal is our rep total today and is meant to be higher volume.

MODIFICATIONS

WALLBALLS

– Reduce Reps/Loading/Target

– Single Dumbbell Thrusters

– Empty Barbell Thrusters

– Air Squats

POWER SNATCHES

– Reduce Loading

– Hang Power Snatches