CrossFit Evergreen – CrossFit

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Screws Loose (Time)

In teams of two:

Buy-in:

– 50 wall ball abmat sit ups 20/14

– 20 push ups

then 8 rounds of:

– Partner #1:

– 10 front db raises 20/15

– 10 V ups

– 10 side db raises 20/15

– Partner #2:

– plate hold 15/10
– both partners do all the sit ups and push ups

– partners 1 & 2 switch each round (so you do 4 of each)

– plate hold is at eye level, look through the hole. If you have to rest your partner has to stop until you are back ay eye level

CrossFit Evergreen – CrossFit

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Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

4 Rounds

500 Meter Row

1 Minute Plank

20 Jumping Lunges

Core Conditioning

Metcon (No Measure)

3 Rounds

15 Supermans (with 2 second pause)

30 second hollow body hold

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Rounds)

On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs 24/20 + 7 TTB

Min 2 – 5 Push-ups + 5 Shoulder Press 95/65

Min 3 – 5 Pull-Ups + 5 Kipping HSPU

Min 4 – Rest
Score= total minutes where all reps are completed.

Max score is 12 rounds.

Strength

Metcon (No Measure)

3 Rounds

1 Minute Wall Sit

25 Weighted Sit-ups

CrossFit Evergreen – CrossFit

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Strength

Metcon (Weight)

EMOM x 7

2 Power Cleans

1 Split Jerk
Add weight each round. Heaviest successful set is your score.

Metcon

Metcon (Time)

Every 4:00 x 5 Rounds

9 Deadlifts 185/135 (Rx+=225/155)

12 Burpees over the Bar

12 Calorie Row
The slowest time it takes you to finish a round is your score today. Aim to get at least 1 minute of rest on the first round.

CrossFit Evergreen – CrossFit

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Strength

Back Squat

5 Repetitions @ 72%

4 Repetitions @ 77%

3 Repetitions @ 82%

1 Repetition @ 86%

1 Repetition @ 90%

Metcon

Metcon (Time)

3 Rounds:

50 Double-Unders

10 Box Jumps 24/20

50 Double-Unders

15 Thrusters (135/95)