CrossFit Evergreen – CrossFit

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Strength

Deadlift

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

Rest as needed between sets.

Metcon

Metcon (Time)

100 Wallballs (20/14)

*Every Minute on the Minute – 10 Knee-ins (Rx+=5 Toes to Bar)

CrossFit Evergreen – CrossFit

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Strength

Body Armor (Time)

Body Armor

50 Bench Press Repetitions 115/80 (Rx+=155/105)

*Every Break: 15 V-ups (Rx+=GHD Sit-ups)

Metcon

Under Fire (Time)

“Under Fire”

4 Rounds:

400 Meter Run

15 Sumo Deadlift High Pulls 75/55 (Rx+=95/65)

9 Burpee Box Jump Overs (24/20)

Challenge

Accumulate 2 minutes of a front plank hold.

CrossFit Evergreen – CrossFit

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Strength

Back Squat (3 Sets of 9 (67-71-75%))

Metcon

Metcon (Time)

“Lucky 7’s”

5 Rounds:

7 Pull-Ups (Rx+= C2B)

7 Dumbbell Clusters 55’s/35’s (Rx+=70’s/50’s)

Challenge

100 abs of choice

CrossFit Evergreen – CrossFit

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“Cirque du partner” (AMRAP – Reps)

In teams of two complete as many reps as possible at each station.

– ring push ups

– V-ups

– flutter kicks

– battle rope

– 1-arm db stationary lunges (alternate arms half way) 25/15

– barbell curl 45/35

– overhead barbell tricep extensions 45/35

– sumo deadlift high pull 45/35

– wall ball twist /pass 20/14

– 1 legged wall sit

two minutes per station, with a one minute rest/switch time

CrossFit Evergreen – CrossFit

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Warm-up

5 min personal warm up and stretch

5 min du practice

CFE Dumb bell Complex (Time)

dumb bell complex (using 2 dumb bells)

10 minute AMRAP

5 reps each, without setting down weight

– snatch 55/35 (5 per arm)

– squat 2 press (thruster)

– bent over row

– reverse lunge (5 per leg)

– push ups on dumb bell

Challenge

25-50 rollouts

CrossFit Evergreen – CrossFit

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Strength

Split Jerk (4×3)

Metcon

Metcon (Time)

4 Rounds

50 Mtn Climbers

20 V-ups (Rx+= TTB)

10 Shoulder to Overheads 95/65 (Rx+=115/80)