CrossFit Evergreen – CrossFit
Clean and Jerk (Power Clean and Jerk Complex
For Load:
Every 2:30 x 4 Sets
3 Power Cleans + 2 Push Jerks + 1 Split Jerks
*Unbroken Complex)
Extra Instructions
Perform @ 60-70%
% Power Clean and Push Jerk
This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.
Po (Time)
“Po”
5 Rounds for Time
3 Wall Facing Handstand Push-Up (MRx= Box Pike Push-ups)
6 Burpees
9 Chest to Bar Pull-Ups (MRx= Ring Rows)
6 Shuttle Runs
Shuttle Run = 25ft (7.5m) out and back is 1 Rep
Objectives / Stimulus / RPE / Workout Strategy
Goal: 8:00-13:00
Time Cap: 15:00
Stimulus: Gymnastics Density
RPE: 8/10
Primary Objective: Complete each round in as close to 2:00 as possible
Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.
We are hitting a gymnastics density workout here with the workout “Po”. The focus will be to hit a nice flow here with our movements as we tackle the movement from the wall to the rig and then out onto the floor. Keep the pace cyclical and consistent and it will pay off towards the end of this workout.
Travel/Hotel/Limited Equipment (No Measure)
As prescribed
Recovery (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Accessory Work (No Measure)
Optional Accessories
For Quality:
5 Sets
5/5 Chest Supported Single Arm Row, Heavy
5/5 Seated Single Arm Strict Pres s