CrossFit Evergreen – CrossFit
“Your obsessions become your possessions.” – Ed Mylett
The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.
But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.
Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.
Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.
Metcon (Weight)
Snatch Technique
5 Sets:
2 Snatch Grip Push Presses
2 Snatch Grip Push Jerks
All percentages based on 1RM Snatch:
Set 1 – 40% of 1RM Snatch
Set 2 – 45% of 1RM Snatch
Set 3 – 50% of 1RM Snatch
Sets 4+5 – 50-60% of 1RM Snatch
Stimulus
– Working technique here at lighter loads.
– Our focus should be on staying connected to the bar throughout the push press, and being fast and crisp on the push jerks.
Score the last set.
Counter Clockwise (Time)
On the 7:00 x 3 Rounds:
200 Meter Run, 9 Double Dumbbell Burpee Deadlifts
200 Meter Run, 7 Double Dumbbell Burpee Power Cleans
200 Meter Run, 5 Double Dumbbell Burpee Clean & Jerks
Dumbbells: MRx: 30/20, Rx: 50/30, Rx+: 70 / 50 lb’s
Stimulus
– You’ll have 7 minutes to complete the 6 stations listed
– Your score will be the slowest of your 3 total rounds
– Rounds begin on the 0:00-7:00-14:00
– There are ideally completed in 6 minutes or less, allowing for 1 minute of recovery between rounds
– For all three dumbbell movements, the feet must land inside the dumbbells in the jump or step out of the burpee