CrossFit Evergreen – CrossFit

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Strength

Overhead Squat

Build to a Moderate Set of 2

5 Second Down, 2 Second Pause.

Metcon

Metcon (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats 95/65 (Rx+=115/80)

CrossFit Evergreen – CrossFit

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Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

Buy In: 120 Mtn Climbers

Then, AMRAP:

21 Pull-ups (Rx+= Chest to Bar Pull-ups)

21 Russian Twists 24/20

Rest 5 Minutes

AMRAP 5:

Buy In: 120 Mtn Climbers

Then, AMRAP:

15 Toes to Bar

15 Push-ups

Rest 5 Minutes

AMRAP 5:

Buy In: 120 Mtn Climbers

Then, AMRAP:

9 Jumping Pull-ups (Rx+= Pull-ups)

9 Russian KB Swings 24/20

Core Conditioning

3 Rounds

1 minute front plank

30 second L-hang/ dead hang

20 M&M’s

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3×5 @ 70%, 1×5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders, 10 Dumbbell Power Cleans

30 Double Unders, 10 Dumbbell Hang Squat Cleans

30 Double Unders, 10 Dumbbell Push Presses

30 Double Unders, 10 Dumbbell Reverse Lunges

30 Double Unders, 10 Dumbbell Thrusters

Dumbbells: 50’s/35’s

CrossFit Evergreen – CrossFit

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Old School meets CrossFit (Time)

With a 35 minute time cap both partners do the following:

Partner 1

– bench press 115/75

Partner 2

– 1-arm db OH tricep ext, 45/15 (both arms)

– weighted sit ups 55/35

Partners switch events

Rep Scheme:

5, 10, 15, 20, 25, 30, 30, 25, 20, 15, 10, 5
reps do not have to be unbroken

CrossFit Evergreen – CrossFit

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Strength

Front Squat (Build to a heavy set of 2)

Metcon

Metcon (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

CrossFit Evergreen – CrossFit

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Strength

Turkish Get Up (4×2 (1 per arm each set))

Metcon

Metcon (No Measure)

AMRAP 12:

30 Abmat Sit-ups

20 Push-ups

10 V-ups w/3 second hold