CrossFit Evergreen – CrossFit

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“Do you want to live forever? – Or maybe die today trying?” (Time)

Rx: 6 rounds; Rx+: 10 rounds (45 minute time cap)

– 10 overhead squats 45/35

– 10 rollouts

– 10 hang power snatch 65/45

– 10 push ups

– 10 push press 65/45

– 10 bent over rows 65/45

– 10 sumo dead lift high pulls 65/45

– 10 V-ups

– 10 bench press 135/95

– 10 deadlifts 135/95

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

In a 15 Minute Window:

2 Rounds:

30/21 Calorie Row

25 Box Jump Overs (24/20)

20 Front Squats 95/65 (Rx+=135/95)

In Time Remaining…

Build to a Heavy:

Squat Clean + Hang Squat Clean + Jerk

Clean and Jerk

Skill

Alternating On the Minute x 12:

Minute 1: 2 Turkish Get-ups (1 per arm)

Minute 2: 35 Second Handstand Hold

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Sets

10 (per arm) DB Bicep Curls (seated pr standing)

15 V-ups w/ 2 second pause

20 Dips

Metcon

Metcon (No Measure)

AMRAP 15:

60 DU

40 Sit-ups

20 Slam Balls

1 Minute Plank

CrossFit Evergreen – CrossFit

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Strength

Back Squat

8 Sets of 2

2 Sets at Each Percentage: 60-65-70-75%

Metcon

Frank The Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
You should be capable og unbroken sets of all weights on Deadlifts today. Full control is necessary and any dropping of your bar will result in your coach decreasing your weight.

Score= total reps of DL and Burpees finished

CrossFit Evergreen – CrossFit

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Metcon

Metcon (Time)

(18 Minute Cap)

3 Rounds:

10 Burpees

7 Jumping Pull-Ups (Rx+= Pull-Ups)

7 T2B

7 Pull-Ups (Rx+= C2B Pull-Ups)

Directly Into…

3 Rounds:

9 Power Cleans 115/80 (Rx+=135/95)

9 Push Jerks 115/80 (Rx+=135/95)

Core Conditioning

2 Rounds:

:30 Seconds Single Arm Overhead Dumbbell Hold (Left) + 15 GHD Sit-Ups

:30 Seconds Single Arm Overhead Dumbbell Hold (Right) + 15 GHD Sit-Ups

:30 Seconds Double Overhead Dumbbell Hold + 15 GHD Sit-Ups

CrossFit Evergreen – CrossFit

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Strength

Shoulder Press (5×5 (ascending))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row
You should be able to do the lifts unbroken at the weight you choose.