CrossFit Evergreen – CrossFit
Working For The Weekend (Solo Version) (Time)
5 Rounds:
20/16 Calorie Bike
10-8-6-4-2 Power Snatches @weight(115/85)
Directly Into….
5 Rounds:
20/16 Calorie Bike
1-2-3-4-5 Rope Climbs (15′)
Time Cap: 30 Minutes
Scoring
Score | Total time to complete. Add 1s for each unfinished rep.
Modifications
POWER SNATCHES
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
ROPE CLIMBS
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
CALORIE BIKE ERG
Sub Row/Ski/Air
Accessory Work (No Measure)
Bulletproof Shoulders
4-5 Sets For Quality:
20 Banded Front Raises
20 Banded Pull Aparts