CrossFit Evergreen – CrossFit
Lazar (AMRAP – Rounds and Reps)
28:00 AMRAP
800 Meter Row Buy-In
AMRAP in the Remaining Time
8 Power Snatch
8 Strict Handstand Push-Ups (MRx= 1 Abmat)
20 Pull-Ups
24 Double Unders
Barbell: MRx 75/55lb, Rx 95/65lb
The Numbers:
28 Years Old
800m Swim
8/8/2024
We will never forget the impact of Lazar Dukic on this community and what he represents. He was an honest fun loving human that was always seen smiling. Loved competing and loved the sport of CrossFit. He was taken too early from us and we know he will be a catalyst for change. We honor his memory today.
Goal: Complete 6+ Rounds of AMRAP in remaining Time
Stimulus: Hero WOD / Muscular Stamina
RPE: 8/10
Primary Objective: Keep each round of the AMRAP to around 3:00-3:30
Secondary Objective: Maintain sets of 3+ on Pull-Ups for the duration of the AMRAP
This is going to be a long workout and a little bit of a grind. The thought here is that the Power Snatch into the Strict Handstand Push-Ups will slow down the pace of the workout. Then a big chunk of the workout will come down to the Pull-Ups and what style and type of sets you can maintain for such a long workout. Start small and just focus on maintaining here today. If you get close to 7 rounds, that will be 140 Pull-Ups, which is substantial volume even over the course of the 25 minutes. So think small and consistent throughout. For the Double Unders, these should be unbroken and just worked into a nice quick unbroken set before making your way back around for the next round.
Stay steady and consistent for the entire course of the workout.
Accessory Work (No Measure)
For Quality
3-4 Sets
10-12 Dumbbell Bench Press
10-12 Glute Bridge Dumbbell Pull-Over
50/50ft (15/15m) Mixed Rack + Overhead Kettlebell Carry