Saturday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (75/55)
150/100 Calorie Row
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (95/65)
150/100 Calorie Row
2 Rounds:
30 Bar Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (115/80)
Friday
CrossFit Evergreen – CrossFit
Metcon
Task Priority Fight Gone Bad (Time)
3 Rounds:
30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row
Rest 2 Minutes Between Rounds
Thursday
CrossFit Evergreen – CrossFit
Warm-up
5 Minute Coach Led Aerobic Warm-up
10 Minute Personal Roll & Stretch Time
Skill/Strength
Turkish Get Up (5×2 (1 per arm each set) )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
100 Mtn Climbers
30 V-ups
1 Minute Plank
100 Flutter Kicks
Core Conditioning
Metcon (No Measure)
4 Rounds, Every 2 Minutes:
15 GHD Sit-Ups (or 20 Weighted Sit-ups)
Time Remaining: Max Dead Hang Hold
No Rest Between Rounds. 8 Minute Running Clock.
Wednesday
CrossFit Evergreen – CrossFit
Strength
Front Squat
On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat
All repetitions are taken from the rack. On the pausing repetition, pause for 3 full seconds in a full depth squat position.
Set #1: 55% of 1RM
Set #2: 60%
Set #3: 65%
Set #4: 70%
Set #5+6+7: Build to a Heavy Complex
Metcon
Metcon (Time)
3 Rounds: (10 minute cap)
10 KB Swings 24/16
10 Front Squats 95/65 (Rx+= 135/95)
10 Barbell-Facing Burpees
Tuesday
CrossFit Evergreen – CrossFit
Metcon (No Measure)
On the 2:00 x 5 Rounds
5 Strict Pull-ups
15 Goblet Squats (you pick the weight)
Metcon (Time)
For Time: (20 minute cap)
30 Push-ups
100 Double-Unders
2000 Meter Row
125 Double-Unders
20 Push-ups
Monday
CrossFit Evergreen – CrossFit
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
-15 minute cap today
-If you do not think you can finish Rx in the cap try using 115/80
Metcon (Time)
Stamina Builder (15 minute cap)
1-2-3-4-5-6-7-8-9-10:
Burpees
Toes to Bar
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