CrossFit Evergreen – CrossFit

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Strength

Hang Snatch (4×3)

-Each rep begins just above the knees

-Full squat with each rep

-All three reps must be unbroken

-This is not a max weight day. Get heavy, but only with good form

Metcon

Metcon (Time)

21-15-9

Pull-ups

Burpees

Core Conditioning

EMOM 12

Min 1: 30 second Hollow hold

Min 2: 20 Crunches

Min 3: 15 Knee-ins

CrossFit Evergreen – CrossFit

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CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Strength

Overhead Squat (4×5)

CrossFit Evergreen – CrossFit

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Strength

Turkish Get Up (4×2 (1 per arm))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Box Jumps 24/20

20 KB Swings 24/16

20 Push-ups

20 Pull-ups

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

3 Rounds

45/36 Calorie Row

7 Bent Over Barbell Row

7 Front Squats

15 GHD Sit-Ups

7 Thrusters

7 Strict TTB

Barbell – 95/65

Strength

Bench Press (4 x 3 (you choose weights))

CrossFit Evergreen – CrossFit

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Strength

Strict Pull-Up (4×ME)

Metcon

Metcon (Time)

3 Rounds (Rx+=5 Rounds)

15 Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx – 135/95

CrossFit Evergreen – CrossFit

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Strength

Back Squat

3 sets of 3 @ 70-80%

2 sets of 2 @ 80-90%

1 set of 1 @ 90+%

Metcon

Metcon (Time)

3 Rounds:

25 Wall Balls 20/14

20 Box Jump Overs 24/20

15 GHD Sit-ups