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WOD2016-12-13T19:33:44+00:00
1112, 2018

Tuesday

CrossFit Evergreen – CrossFit

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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)

1012, 2018

Monday

CrossFit Evergreen – CrossFit

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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)

812, 2018

Saturday Special 12/8

CrossFit Evergreen – CrossFit

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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

712, 2018

Friday

CrossFit Evergreen – CrossFit

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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

612, 2018

Thursday

CrossFit Evergreen – CrossFit

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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

512, 2018

Wednesday

CrossFit Evergreen – CrossFit

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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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