Friday 12/28
CrossFit Evergreen – CrossFit
20 rep max back squat (Weight)
Strength
20 rep max back squat
– 15 minutes
– 3-5 warm up reps at various weights
– shoot for the highest sustainable weight for 20 unbroken reps
Power snatch barbell cycling (AMRAP – Reps)
3 rds
– : 20 sec max power snatches Rx: 75/50; Rx+ 95/65
– :40 sec rest
– :30 sec max power snatches Rx: 85/60; Rx+: 115/80
– :30 sec rest
– :40 sec max power snatches Rx: 95/65; Rx+: 135/95
– rest 2:20
Core Conditioning
– 100 V-ups
Thursday
CrossFit Evergreen – CrossFit
Strength
Bench Press (5×5)
You choose the weights today. Try to go heavier with minimal weight changes.
Score= Heaviest unbroken set
Metcon
Metcon (Time)
3 Rounds
10 Shoulder Press 135/95
15 Strict T2B
20 Burpees
Wednesday
CrossFit Evergreen – CrossFit
Strength
Overhead Squat (3 × 5 (ascending))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
20 Russian KB Swings 32/24
20 Box Jump Overs 24/20
20 Jumping Lunges
20 One 1/4 Squat
Monday
CrossFit Evergreen – CrossFit
Metcon
12 Days Of Christmas Version 2 (Time)
1 Pistol (per leg)
2 Strict Pull-Ups
3 Hang Power Snatch 115/80
4 Burpees
5 TTB
6 Jump Squats
7 Push Press 115/80
8 Wall Balls 20/14
9 Box Jumps 24/20
10 Push-Ups
11 Walking Lunge Steps (per leg)
12 Squat Cleans 115/80
Sat Partner WOD 12/22
CrossFit Evergreen – CrossFit
Ghost of Christmas Past (AMRAP – Reps)
With a partner perform as many reps as possible at each station: (2 minutes per station/1 minute rest/switch time)
– db bent over rows Rx: 60/40; Rx+: 80/55
– V-ups
– chest expanders Rx: 60/40; Rx+: 80/55
– battle rope
– calorie row
– ring push-ups
– flutter kicks
– 3-way delts (front/side/rear) Rx:15/5; Rx+: 20/10
– barbell curls Rx: 45/30; Rx+: 55/35
– plank twists
both partners work at the same time
Friday
CrossFit Evergreen – CrossFit
Metcon
Joker (Time)
“Joker”
For Time: (15 minute cap)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
(unbroken)
Strength
Metcon (No Measure)
4×7 (per arm): DB Overhead Tricep Extension
3×7: Pausing Kettlebell Waiter Squats (Each Side)
2×50: Weighted Sit-Ups
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals