CrossFit Evergreen – CrossFit

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Strength

Front Squat

1×5 @70-75%

2×3 @75-85%

3×1 @85%+

Metcon

Metcon (Time)

4 Rounds (20 minute cap)

35 Air Squats

25 Calorie Row

15 Shoulder to Overheads 115/80

CrossFit Evergreen – CrossFit

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JOK’s beach muscle WOD (Time)

With a 40 min cap, do the following as a team of 2:

– 55 wall ball sit-ups 20/14

then alternate each group counting down from 10 to 1

10,9,8,7,6,5,4,3,2,1

– strict press 45/35; Rx+ 65/45 (for all weights)

– push ups

– OH tricep extension 45/35

– barbell curls 45/35

– floor bench press 45/35

– upright row 45/35

– 55 wall ball sit-ups 20/14
– both partners do all sit-ups

– partners will complete all reps for a movement before switching

– for ex. #1 does 10 strict press, #2 does 10 push ups; then each do 9, 8, etc.

CrossFit Evergreen – CrossFit

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Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

EMOM 10

Min 1: 1 TGU Left Arm

Min 2: 1 TGU Right Arm

Metcon

Metcon (Time)

4 Rounds

15 Russian KB Swings 24/16

20 Box Jump Overs 24/20

60 Mtn Climbers

1 minute Wall Sit

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5×5 (70-85%))

Metcon

Metcon (No Measure)

EMOM 12

MIN 1: 18 AbMat Sit-Ups (Rx+=GHD)

MIN 2: 6 Strict Pull-ups (Rx+=CTB Pull-ups)

MIN 3: 10 TTB

MIN 4: 15 Deadlifts 155/105 (Rx+=225/155)

CrossFit Evergreen – CrossFit

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Strength

Back Squat

3×3 @ 70-80%

3×2 @ 80-90%

3×1 @90%+

Metcon

The Prince (Time)

5 Rounds:

21 DU

9 Thrusters 95/65

21 DU

15/12 Calorie Row

Rest 1 Minute after each round except for round 5