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WOD2016-12-13T19:33:44+00:00
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

1102, 2019

Monday

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 7 Minutes:

1 Pull-ups, 3 Box Jumps 24/20

2 Pull-ups, 6 Box Jumps

3 Pull-ups , 9 Box Jumps

4 Pull-ups, 12 Box Jumps
Continue to add 1 Pull-up and 3 Box Jumps each round.

Metcon (AMRAP – Rounds and Reps)

On the 3:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

902, 2019

Sat WOD 2/9

CrossFit Evergreen – CrossFit

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“Abs of Steel” AKA “Shaky Jake” (Time)

– 1 minute plank hold

– 100 floor wipers 135/95

– 100 1/2 burpees

– 100 V-ups

– 100 Russian twists 16kg/15 lbs

– 100floor knee-ins

– 100 flutter kicks

– 100 abmat sit ups

– 100 floor wipers 135/95

– 1 minute plank hold

802, 2019

Friday

CrossFit Evergreen – CrossFit

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Metcon

“Twenty Something” (AMRAP – Rounds and Reps)

“Twenty-Something”

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Skill

Metcon (No Measure)

AMRAP 5:

50 DU

10 Pistols

702, 2019

Thursday

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5√ó3)

Stay between 75-85% of your 1 rep max.

Metcon

Metcon (Time)

300 Mtn climber Buy-in

Then

3 Rounds

10 Shoulder Press 95/65

15 Push-ups

20 Sit-ups

602, 2019

Wednesday

CrossFit Evergreen – CrossFit

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Strength

Back Squat

Tempo Back Squat

5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

Stay between 65-75%

Metcon

Metcon (3 Rounds for reps)

3 Rounds

AMRAP 5:

15 Barbell Facing Burpees

21 Power Cleans

27/21 Calorie Row

Rest 5 Minutes

Round 1: 155/105

Round 2: 135/95

Round 3: 115/85

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