CrossFit Evergreen – CrossFit

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.

Even when every damn reason tells us we can’t… let’s go. That’s what we do.

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Squat Snatch

https://www.youtube.com/watch?v=2D53mKADAuU

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

2 Reps @ 60%

1 Reps @ 70%

Rest 1-2Minutes Between All Sets
INTENTION: Getting lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 times at any weight, stop there.

PR’S: Make sure your PR’s are up to date so that the percentages are correct.

SCORE: Enter weights.

Prep

2-3 warmup sets to 40%

Modifications

SQUAT SNATCH

– Reduce Percentages

– 1 Power Snatch + 1 Overhead Squat

– Power Snatch

– Single Dumbbell (2x Reps)

“Belly of the Beast” (AMRAP – Rounds and Reps)

AMRAP 16:

4 Wall Walks

8 Dumbbell Snatches

12 Toes to Bar

MRx: 30/20, Rx: 40:25, Rx+: 50/35
CONDITIONING CATEGORY: Grind

WALL WALKS: Less than 2:00.

DUMBBELL SNATCHES: Single dumbbell. Alternate arms each rep. Less than 1:00.

TOES TO BAR: Less than 1:00

SCORE: Rounds + Reps

Strategy

– Steady pace on the wall walks and dumbbell snatches.

– 1-3 quick sets on the toes to bar.

– Quick transitions.

Movement Prep

For Time:

2 Wall Walks

4 Dumbbell Snatches

6 Toes to Bar

*Timing out 1/2 a round to get a feel for how long a full round will take.

Modifications

WALL WALKS

– Reduce Reps

– Scaled Wall Walk (Move Feet Only)

– Inch Worm To Push-Up

DUMBBELL SNATCHES

– Reduce Load

– Reduce Reps

– Barbell Snatches

TOES TO BAR

– Reduce Reps

– 12 Knees To Chest

– 12 V-Ups

– 18 Sit-Ups