CrossFit Evergreen – CrossFit

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

Smoke (3 Rounds for calories)

“Smoke”

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: Rx 75/55, Rx+ 95/65

Objectives / Stimulus / RPE / Workout Strategy

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

-Max Shuttle Run

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose