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WOD2016-12-13T19:33:44+00:00
1704, 2019

Wednesday

CrossFit Evergreen – CrossFit

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Strength

Bench Press

Tempo Barbell Brnch Press

4 sets of 6

Building to a heavy set

5 second negative

1 second on chest

Explode back up

Start at 50% and build from there

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

21/15 Calorie Row

15 Push-ups

15 DB Deadlifts (50’s/35’s)

15 KB Swings 24/16

1604, 2019

Tuesday

CrossFit Evergreen – CrossFit

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Metcon

Tres Leches (3 Rounds for time)

On the 0:00… “Tres Leches” Part #1

30 Clean and Jerks (135/95)

On the 10:00… “Tres Leches” Part #2

30 Kipping HSPU

30 C2B Pull-ups (Rx+=Bar Muscle-Ups)

On the 20:00… “Tres Leches” Part #3

1 Mile Run
On parts #1 and #2, we have an 8:00 time cap for completion. This allows at a minimum, 2 minutes of rest before moving on to the following part.

Stimulus wise, we are looking for our “Grace” weight. That is, a weight we are very confident we could complete 10+ reps with unbroken. In the second part, we are looking to complete as Rx if we have 15+ unbroken kipping HSPU and 9+ unbroken C2B. If we do not, let’s modify the repetitions so that we have a target to finish. Take your unbroken repetitions and multiply that by 2, which will be a good starting point for planning purposes.

If we are unable to run today, let’s row 2,000m for males, and 1,600m for females.

1504, 2019

Monday

CrossFit Evergreen – CrossFit

“If you have everything under control, you’re not moving fast enough.” – Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful racecar drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100 mph… even when we don’t know for sure what’s around the next bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

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Strength

Back Squat

6 Reps @ 69%

3 Reps @ 74%

6 Reps @ 69%

3 Reps @ 79%

6 Reps @ 69%

3 Reps @ 84%

Rest up to 2 minutes between sets.

This is week 3 of 3 in this rep progression. Next week, we will be adjusting to our second phase, with a new repetition and percentage scheme.

Back Squat

Metcon

Metcon (Time)

3 Rounds:

50′ Single Arm OH Walk (left) 55/35

50′ Single Arm OH Walk (right) 55/35

7 Aussies w/ 2s pause (Rx+= Invert Feet)

Rest 2:00 between Workouts.

3 Rounds:

9 Front Squats 95/65 (Rx+= 135/95)

50′ Double DB Walking Lunge (hang at sides) 55’s/35’s
Overhead Walk – Our aim here is to focus on our midline. Commonly we’ll shift to one side in compensation, and here we have the chance to cinch down the rib cage and stay centered, trained under motion. Elbow must be locked out, and shoulders must stay square. Pressing the bicep as close as possible to the ear.

Pausing Row – A 2s pause with our chest in contact with the bar.

Front Squats- Let’s stay on the moderate side here.

Walking Lunge – Let’s challenge ourselves, but each distance must be completed broken. Dumbbells are held at the hang position.

1304, 2019

Sat Partner WOD 4/13

CrossFit Evergreen – CrossFit

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Pushing Limits (Time)

5 rounds For time:

Partner A:

– 10 Wo-Man makers 35/25; Rx+: 50/35

Partner B:

– Wheel of Death 24/20
– Both partners work at the same time

– Partner B does as many reps as possible until Partner A finishes, then partners switch movements = 1 round

– Wo-Man Makers use dumb bells,

push up’ plank db rows (L & R), stand & curl, press, overhead triceps extension

– wheel of death: is modified, jump over pvc, do a burpee, jump over the next pvc, do a burpee, continue around the “circle” until its time to switch

– score is time for 5 rds, with total burpee count for both partners in notes

1204, 2019

Friday

CrossFit Evergreen – CrossFit

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Strength

Deadlift

Deadlift

On the 2:00 √ó 6 Sets:

Set #1: 3 @ 72%

Set #2: 1 @ 79%

Set #3: 3 @ 72%

Set #4: 1 @ 84%

Set #5: 3 @ 72%

Set #6: 1 @ 89%

Increasing by 2% on all lifts from last weeks efforts.

Metcon

Metcon (No Measure)

3 Rounds:

100′ Single DB OH Walking Lunge

30 Box Jumps 24/20

10 Romanian Deadlifts

Rest 1:00 between rounds.

Athletes are free to build on the weighted movements between rounds.
100′ DB Walking Lunge

Using the Open standards, complete 4×25′. Free to change hands as seen fit. Focus here is not on speed (which was the focus in the Open), but rather on positioning. Ensuring we are maximizing our shoulder position through external rotation, while actively pressing the bicep as close to the ear as possible. Further, check in with the midline. Are we compensating to one side, and is one side more stable than the other? Use this as a diagnostic tool.

Romanian Deadlifts

Bringing the bar as close to the ground between reps, without actually touching the ground. It’s in effect a “no touch” stiff-legged deadlift, focusing on the posterior chain. Start at 25% of your estimated 1RM Deadlift, and climb from there as seen fit.

1104, 2019

Thursday

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

4 Sets

15 DB Bench Press

10 Barbell Bicep Curls

Metcon

Metcon (Time)

2-4-6-8-10-12-14-16-18-20

Russian KB Swings 24/16

Abmat Sit-ups

(10 Push-ups after each set)

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