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