CrossFit Evergreen – CrossFit

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Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

CrossFit Evergreen – CrossFit

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Skill

12 Minutes to work on any skill movement. Remember that we have “Filthy Fifty” tomorrow.

Metcon

Metcon (Calories)

4 Rounds

1 Minute ME Calorie Row

30 Second rest

1 Minute Unbroken Front Plank

1 Minute rest

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

CrossFit Evergreen – CrossFit

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10 Centuries of Fun (Time)

In teams of two, with a 50 minute time cap do the following totals as a team:

1 – 100 hang power snatches Rx 45/35, Rx+ 75/55

2 – 100 hang C&J Rx 45/35, Rx+ 75/55

3 – 100 bench press Rx 135/95, Rx+ 155/110

4 – 100 deadlift Rx 135/95, Rx+ 155/110

6 – 100 abmat situps Rx+ GHD

6 – 100 db kickbacks (each arm) Rx 45/35, Rx+ 55/35

7 – 100 walking lunge steps (1 db) Rx 45/35 Rx+ 55/35

8 – 100 commando back and forth pull-ups (s: mini pull w/ 2 sec hold)

9 – 100 bb curls Rx 45/35, Rx+ 65/45

10 – 100 push ups

CrossFit Evergreen – CrossFit

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Strength

Strict Pull-Up (3×ME)

Core Conditioning

“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

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Rounds

10 (per leg) bulgarian split lunges

10 (per leg) weighted step-ups

20 jumping lunges

Metcon

Metcon (Time)

4 Rounds

20 Goblet Squats 32/24

15 Burpees

1 minute wall sit