Tuesday
CrossFit Evergreen – CrossFit
Strength
Push Jerk (Heavy 5-4-3-2-1)
Metcon
Down Time (AMRAP – Rounds and Reps)
Down Time”
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…
Continue to Climb By (3) Repetitions Until 7:00.
Barbell: 95/65 (Rx+= 135/95)
Monday
CrossFit Evergreen – CrossFit
Strength
Front Squat
Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts
Metcon
Jump Start (Time)
“Jump Start”
For Time: 20 min cap
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)
Saturday Special 12/8
CrossFit Evergreen – CrossFit
500m Row (Time)
Max Effort 500m Row
“The Villainous 45 lb bar upper body workout” (2 Rounds for reps)
Perform in order:
1) bench press 200+/100+ goals – no racking, but can rest briefly.
2) bent over row 60+/35+ – brace forehead on rig or wall; bring to upper & lower abs
3) standing overhead press – strict; 50+
4) upright row – thumbs touching, 50+
5) triceps extension – standing or lying, 50+
6) biceps curl – no bouncing, 50+
500m Row (Time)
Max Effort 500m Row
Friday
CrossFit Evergreen – CrossFit
Strength
Front Squat
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 82% of 1RM Front Squat For Both Lifts
Metcon
Sore Eyes (AMRAP – Rounds and Reps)
“Sore Eyes”
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
Thursday
CrossFit Evergreen – CrossFit
Skill
12 minutes to work on any of the following:
Pull-ups
C2B Pull-ups
Bar MU
Ring MU
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
20 V-ups w/ 2-second hold
10 Hang Power Cleans 95/65 (Rx+= 115/80)
10 Strict Pull-ups
Wednesday
CrossFit Evergreen – CrossFit
Metcon
Teams of 3 (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Back Squats 135/95 (Rx+=155/105)
50 Back Squats 155/105 (Rx+=185/125)
AMRAP Back Squats 185/135 (Rx+=225/155)
Rest 3 Minutes
AMRAP 7:
50 Bench Press 95/65 (Rx+=135/95)
50 Bench Press 135/95 (Rx+=155/105)
AMRAP Bench Press 155/105 (Rx+=185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts 135/95 (Rx+=185/135)
50 Deadlifts 185/135 (Rx+=225/155)
AMRAP Deadlifts 225/155 (Rx+=275/185)
There is one collective team score
Core Conditioning
100 weighted sit-ups
200 Flutter Kicks
300 Mtn Climbers
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