Monday
CrossFit Evergreen – CrossFit
Strength
Back Squat
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Rep @ 84%
Metcon
Metcon (Time)
1 Round For Time: (Rx+= 2 Rounds)
75 Wallballs 20/14
21/18 Calorie Row
Sat Partner WOD 2/16
CrossFit Evergreen – CrossFit
Core Blaster (Time)
In teams of two, for time:
– 200 wall ball sit ups
– 200 leg throw downs
– 200 sit up/ plank hold
– 200 prone leg raises
Rx+
– 200 V-ups
– partners alternate doing sit ups and holding a plank
– prone leg raises are floor M&M’s
– totals are divided between partners
Friday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
21 – 15 – 9
Row Calories
Front Squats (95/65) (Rx+=135/95)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65) (Rx×= 115/80)
12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)
Metcon (No Measure)
AMRAP 4:
10 Kettlebell Swings (24/16)
:45 second Handstand hold
Rest 2 Minutes
AMRAP 4:
10 Kettlebell Swings (24/16)
:45 second Handstand hold
Thursday
CrossFit Evergreen – CrossFit
Skill
10 minutes to work on any of the following:
-Pull-ups
-Rope Climbs
-Pistols
Metcon
Metcon (Time)
4 Rounds
60 Mtn Climbers
15 Box Jump Overs 24/20
1 Minute Wall Sit
Wednesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 TTB
Strength
Metcon (No Measure)
5 Sets
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups
Tuesday
CrossFit Evergreen – CrossFit
Strength
Back Squat (10-8-6-4-2)
On the 0:00… 10 Reps @ 70%
On the 3:00… 8 Reps @ 75%
On the 6:00… 6 Reps @ 80%
On the 9:00… 4 Reps @ 85%
On the 12:00… 2 Reps @ 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12/9 Strict HSPU
9 Front Squats (155/105)
12 Russian KB Swings 24/16
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