CrossFit Evergreen – CrossFit

Power Snatch (8:00 EMOM
1 Power Snatch + 1 Overhead Squat
Perform @ 70%+)

Extra Instructions

Look to start at 70% and ideally build close to 100% of your 1RM Power Snatch for the Day. Big cues are patience, then speed through the middle.

Saw Red (AMRAP – Reps)

“Saw Red”

20:00 AMRAP

400m Run (Sub any machine for weather modiications. Bike=1.1K/1K, Row=500M/450M, Ski=450M/390M )

10 Overhead Squats

-Unbroken Set of Toe to Bar

Load: MRx 75/55, Rx 95/65, Rx+ 135/95

Score = Total Reps

Each Run = 10 Reps

Objectives / Stimulus / RPE / Workout Strategy

Goal: 180+ Reps

Score = Run + Overhead Squat + Toe to Bar Reps

Primary Objective: Complete each Run + Overhead Squats in under 3:30

Secondary Objective: Maintain sets of 10+ on the Toe to Bar

Stimulus: Midline Stability and Stamina

RPE: 8/10

Notes: This workout is built off the workout “Nicole” which is a 20:00 AMRAP of Running and unbroken Pull-Ups. This workout has a similar feel, where we are trying to hold a hard and challenging pace on the run, but maintaining big sets on the Toes to Bar will pay off dividends.

Travel/Hotel/Limited Equipment (No Measure)

20:00 AMRAP

400m Run

10 Single Arm Overhead Squats

10 Strict Toe to Bar

Dumbbell Load: 70/50lb, 32/22.5kg

Score = Total Reps

Each Run = 10 Reps

Accessory Work (No Measure)

For Quality

3 Sets:

10 Snatch Grip Romanian Deadlifts 30×1 Tempo

10 Reverse Nordic Curls

Rest as needed b/t sets

Recovery (Checkmark)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon