CrossFit Evergreen – CrossFit

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Strength

Push Press (4×10 (you choose the weights))

Metcon

Clothesline (AMRAP – Reps)

“Clothesline”

AMRAP 12:

2 Push Presses 95/65 (Rx+=115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses 95/65 (Rx+=115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

…

Up by (2’s) until finish

CrossFit Evergreen – CrossFit

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Metcon

Two Tone (Time)

“Two Tone”

30-20-10:

Hang Power Clean 95/65 (Rx+=115/80)

60-40-20

DU

Directly into…

10-20-30:

Deadlifts 155/105 (Rx+=205/145)

Calorie Row

Core Conditioning

4 Rounds:

:20 Dead Hang Hold

:25 Hollow Body Hold

:30 Hand Stand Hold

CrossFit Evergreen – CrossFit

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Metcon

Wasabi (Time)

“Wasabi”

For Time:

1,000 Meter Run

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

30 Front Squats 95/65 (Rx+=135/95)

20 Barbell Facing Burpees

Core Conditioning

2 Rounds

30 V-ups

1 min plank

CrossFit Evergreen – CrossFit

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“Roll of the Dice” (AMRAP – Rounds)

As a class team; with a 25 minute time cap:

Roll the dice to determine both the exercise and the reps. The faster the class gets through the more rounds you can perform.

Exercises:

2= air squats Rx+ 45/25

3= push ups Rx+ on db

4= jumping pull ups

5= V ups

6= 100m run/row

7= flutter kicks

8= knees 2 elbows

9= dumb bell strict press 45/25

10= lunges (each leg) Rx+ 45/25

11= dips

12= burpees

CrossFit Evergreen – CrossFit

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Strength

Power Clean

Minutes 1-2-3: 3 Power Cleans (62-65-68)

Minute 4: Rest

Minute 5-6-7: 2 Power Cleans (72-75-78)

Minute 8: Rest

Minutes 9-10-11: 1 Power Clean (82-84-86)

Minutes 12-13-14: 1 Power Clean (82-84-86)

Metcon

Metcon (Time)

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Rx=75/55 Rx+=95/65

CrossFit Evergreen – CrossFit

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Skill/Strength

Turkish Get Up (3×1 (per arm))

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1 min ME Mtn Climbers

1 min Front Plank hold (full minute= 1 point)

1 min ME DU

2 minute Rest