Sat Partner WOD 3/9
CrossFit Evergreen – CrossFit
Back 2 back (AMRAP – Reps)
Using the Tababta clock, with 2 minutes on and 1 minute to switch do as many reps of the following as possible:
– standing T-bar row 135/95 & push ups to superman w/ 2 sec hold
– bent over bb row 95/65 & GHD back ext.
– wide grip pullup & Aussies – hip height
– single arm db row 45/25 & T push ups
– bent over bb row (underhand grip) & bb shrug 95/65
– snatch grip high pull 95/65 & db farmers carry 32/24 (count the ft)
– clean grip high pull 95/65 & db jump shrug 35/20
– behind the back bb shrug 65/45 & superman
– db pullovers/chest expanders 50/35 & wide grip lat pulldown 12/10
– incline db shrug 40/20 & flutter kicks
– count all reps partner A & B for station total
– rotate around the room so not to double up on a station
Friday
CrossFit Evergreen – CrossFit
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
Thursday
CrossFit Evergreen – CrossFit
Metcon
“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
Wednesday
CrossFit Evergreen – CrossFit
Strength
Strict Pull-Up (4×Max Effort)
Metcon
Metcon (AMRAP – Rounds)
EMOM×16 (4 Rounds)
Min 1: 7 Deadlifts 185/135
Min 2: 10 Hand Release Push-ups
Min 3: 15 KB Goblet Squats 24/16
Min 4: 30 Second handstand Hold (or 6 HSPU)
Tuesday
CrossFit Evergreen – CrossFit
Strength
Front Rack Lunge (3×10 )
No squat racks. Bars start on the floor. Remain stationary and alternate legs. You should do 5 per leg each set.
Metcon
Metcon (Time)
3 Rounds
30 DU
30/24 Calorie Row
30 DU
20 Hang DB Snatch 50 /35
(10 per arm)
30 DU
10 Box Jump Overs 24/20
Monday
CrossFit Evergreen – CrossFit
Strength
Shoulder Press (4×3 (adding))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 TTB
12 Burpees
9 Shoulder to Overheads 115/80
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