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