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WOD2016-12-13T19:33:44+00:00
1802, 2019

Monday

CrossFit Evergreen – CrossFit

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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

1602, 2019

Sat Partner WOD 2/16

CrossFit Evergreen – CrossFit

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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

1502, 2019

Friday

CrossFit Evergreen – CrossFit

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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

1402, 2019

Thursday

CrossFit Evergreen – CrossFit

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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

1302, 2019

Wednesday

CrossFit Evergreen – CrossFit

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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

1202, 2019

Tuesday

CrossFit Evergreen – CrossFit

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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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