Sat WOD 2/9
CrossFit Evergreen – CrossFit
“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
Friday
CrossFit Evergreen – CrossFit
Metcon
“Twenty Something” (AMRAP – Rounds and Reps)
“Twenty-Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
Skill
Metcon (No Measure)
AMRAP 5:
50 DU
10 Pistols
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5×3)
Stay between 75-85% of your 1 rep max.
Metcon
Metcon (Time)
300 Mtn climber Buy-in
Then
3 Rounds
10 Shoulder Press 95/65
15 Push-ups
20 Sit-ups
Wednesday
CrossFit Evergreen – CrossFit
Strength
Back Squat
Tempo Back Squat
5 Sets of 2 (Building on Last Week)
7 Second Negative, 3 Second Pause in Bottom
Stay between 65-75%
Metcon
Metcon (3 Rounds for reps)
3 Rounds
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Row
Rest 5 Minutes
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Tuesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
25 Double Unders
5 Power Snatches (95/65) (Rx+=135/95)
25 Double Unders
5 Strict Pull-ups
Metcon (No Measure)
3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups
Monday
CrossFit Evergreen – CrossFit
Strength
Front Squat
On the Minute x 5:
1 Front Squat (Building in Weight)
Metcon
Metcon (Time)
21-15-9:
Kettlebell Swings (32/24)
Box Jump Overs (24/20)
Front Squats (135/95)
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