CrossFit Evergreen – CrossFit

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Strength

Metcon (Weight)

3 Rounds

9 Power Snatches

15 Power Cleans

21 Push Jerks

Each exercise must be unbroken

Metcon

Metcon (Time)

5 Rounds For Time (25:00 Cap):

15 Box JumpOvers 24/20

20 Push-ups

40/30 Calorie Row

CrossFit Evergreen – CrossFit

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Strength

AMRAP 12:

2 Strict Ring Muscle-Ups (5 Sctrict Pull-ups)

25′ Handstand Walk ( 30 second handstand hold)

16 Alternating Pistols

25′ Handstand Walk (30 second handstand hold)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scale=

5 Strict Pull-ups

8 Pike Push-ups

8 KB Swing

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 58% of 1RM Front Squat (For Both Lifts)

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

CrossFit Evergreen – CrossFit

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Partner 300 (Time)

In teams of 2, do two rounds of the following:

– 25 pull ups (scale: bent over rows)

– 50 dead lifts 135/95

– 50 push ups

– 50 box jumps 24/20

– 50 floor wipers 135/95

– 50 dumb bell clean & press 35/25 (25 each arm, cleans are from floor. Presses are strict.)

– 25 pull ups
– partners can work at the same time

– can’t move to next exercise until one is finished

– partners divide the work on each

– 40 minutye time cap

CrossFit Evergreen – CrossFit

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Strength

Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 1 Front Squat

Even Minutes: 3 Back Squats

Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 Minute ME Double Unders

1 Minute ME Push-ups

1 Minute ME Front Racked Lunges 95/65

2 Minute Rest

CrossFit Evergreen – CrossFit

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Skill/Strength

Turkish Get Up (4×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

100 Mtn Climbers

50 Sit-ups

20 TGU 16/12