CrossFit Evergreen – CrossFit
Metcon
I Love This Bar (2 Rounds for reps)
AMRAP 7:
Power Snatches MRx:75/55, Rx:95 / 65 lb
On the Minute:
7 Toes to Bar MRx: V-ups
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press MRx:75/55, Rx:95 / 65 lb
MOVEMENT PREP
3 Power Snatches
3 Toes to Bar
3 Bar-Facing Burpees
3 Push Press
MODIFICATIONS
POWER SNATCHES
– Reduce Load
– Single Dumbbell Power Snatches
– Kettlebell Swings
TOES TO BAR
– Reduce Reps
– Knees To Chest
– 2x Sit-Ups
BAR-FACING BURPEES
– Lateral Barbell Burpees
– Regular Burpees
PUSH PRESSES
– Reduce Reps
– Reduce Loading
– Double Dumbbell Push Presses
STIMULUS
– Conditioning Category: Sprint
– Power Snatches: Steady singles.
– Toes to Bar: 1-2 sets.
– Push Press: Unbroken sets.
– Score: 2 scores. Reps of power snatches and reps of bar-facing burpees. Overall score is the sum total.
STRATEGY
THE BIG TAKEAWAYS
1. Steady singles on the power snatches.
2. Aim for unbroken sets on the toes to bar each minute.
3. Steady pace on the burpees.
4. Hold onto the bar for the push presses.
500m Row (Time)
Max Effort 500m Row