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WOD 2016-12-13T19:33:44+00:00
2201, 2018

Monday

CrossFit Evergreen – CrossFit

Strength

Low Hang Snatch

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.
3×2 @ 70%

2×2 @ 75%

2×2 @ 80%

Metcon

Metcon (Time)

3 Rounds: (25 minute cap)

63 Air Squats

42 Calorie Row

21 Kipping Handstand Push-ups (scale= push press 95/65)

2001, 2018

Saturday

CrossFit Evergreen – CrossFit

Metcon

“Roll of the Dice” (AMRAP – Rounds)

As a class team; with a 25 minute time cap:

Roll the dice to determine both the exercise and the reps. The faster the class gets through the more rounds you can perform.

Exercises:

2= air squats

3= push ups

4= jumping pull ups

5= V ups

6= 100m run/row

7= flutter kicks

8= knees 2 elbows

9= dumb bell strict press 45/25

10= lunges (each leg)

11= dips

12= burpees

1901, 2018

Friday

CrossFit Evergreen – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

20 Double-Unders, 1 Strict Handstand Push-ups

20 Double-Unders, 2 Strict Handstand Push-ups

20 Double-Unders, 3 Strict Handstand Push-ups
Climb until cap is reached.

Score= total number of HSPU completed

Metcon (Time)

21 – 15 – 9:

Row for Calories

Thrusters (75/55) (Rx+=95/65)

Directly into…

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (75/55) (Rx+=95/65)

Directly into…

12 – 9 – 6:

Burpees over Bar

Overhead Squats (75/55) (Rx+=95/65)

Row for Calories

1801, 2018

Thursday

CrossFit Evergreen – CrossFit

Skill

EMOM 10

5-10 reps of any movement you are not good at

Metcon

Metcon (No Measure)

4 Rounds

-12 Bench Press

-15 V-Ups

-18 Russian KB Swings

-21 Weighted Sit-Ups
You pick the weights today.

Mobility

-seal stretch

-couch stretch

-lacrosse ball in pecs

-foam roll back/ quads/ glutes/ hamstrings/ calves

1701, 2018

Wednesday

CrossFit Evergreen – CrossFit

Strength

Deadlift (15 minutes to reach a heavy 3 reps)

-These are touch and go reps

-These should be controlled (limited/ no noise)

– Do not drop from the top

-If your coach says to stop then you are done with the set. We see things that you do not

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (315/225)

10 Toes to Bar

15 Barbell Facing Burpees
This version is Rx

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Barbell Facing Burpees

Mobility

Roll & Stretch

1601, 2018

Tuesday

CrossFit Evergreen – CrossFit

Strength

Push Press (5×5)

Metcon

Metcon (2 Rounds for reps)

6 Rounds

1:30 ME Calorie Row

1 min ME Push-Ups

30 second rest

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