CrossFit Evergreen – CrossFit

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Metcon

What just happened? (Time)

3 Rounds:

600 Meter Run (750M row for weather or injury mod)

21 Hang Squat Snatches 45/35 (Rx+=75/55)

Strength

Heavy Armor (No Measure)

5 Supersets:

6 Tempo Strict Pull-Ups

9 Tempo Dumbbell Bench Press

*5 second negative/lowering phase. Build to a heavy on the tempo dumbbell bench press.

CrossFit Evergreen – CrossFit

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Metcon

Metcon (AMRAP – Reps)

AMRAP 3:

30 DU

9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

30 DU

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

30 DU

5 Power Cleans (155/105)

Metcon (Distance)

12 minute ME Row

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3 Sets of 9 (76-80-84))

Metcon

Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Pull-ups (Rx+= C2B)

30 Kettlebell Swings 24/16 (Rx+= 32/24)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wallballs 20/14 (Rx+=30/20)

30 Bar Facing Burpees

30 Double Unders
24 Min Cap

CrossFit Evergreen – CrossFit

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Let’s get UNUSUALLY Physical! (AMRAP – Rounds and Reps)

In a 25 minute AMRAP, and in teams of two do:

– #1 kneeling wall ball toss to kneeling plank 20/14

15 reps @ 6″.

10 reps @ 12′,

5 reps @ 18′

#2 catches and tosses back

– #1 10 uneven back squats (5/5) 35/25 Rx = full depth

#2 pole sit

– #1 12′ wall crawl – facing wall (S: plank walk)

#2 12′ plank walk

– #1 10 plank step thru’s with a twist (5/5 alternate sides)

#2 plank hold, flat back (you can loose Rx if you don’t stay flat)
– all 4 sets = 1 round

– 60 possible points in a round

CrossFit Evergreen – CrossFit

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Strength

Front Squat (4×3 (climbing))

Metcon

Tread Water (Time)

“Tread Water”

For Time (22 min cap)

2k Row

150 Double Unders

10 Rounds of “Cindy”

(5 Pull-ups, 10 Push-ups, 15 Air Squats)

Rx+= C2B Pull-ups

CrossFit Evergreen – CrossFit

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Skill/Strength

Turkish Get Up (4×2 (1 per arm))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

100 mtn climbers

20 KB Swings 24/16

30 M&M’s