Wednesday
CrossFit Evergreen – CrossFit
Strength
Front Squat
EMOM 7
3 Front Squats
(Try to add weight each minute)
Metcon
Metcon (Time)
2 Rounds For Time:
400 Meter Run
21 Thrusters 75/55 (Rx+=95/65)
Tuesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans 95/65 (Rx+=115/80)
30 Double Unders
15 V-ups (Rx+=Toes to Bar)
Skill/Strength
Metcon (Time)
Handstand Push-ups (15 Minute Cap)
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions
Rest 1 Minute
6 Repetitions
Labor Day (No Class)
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
“At Home WOD”
AMRAP 15
40 Air squats
30 mtn climbers
20 v-ups
Run to the end of your driveway and back
Sat Partner wod 9/1
CrossFit Evergreen – CrossFit
Drag, Flip, Strike, & are you serious? (another John Hays inspiration) (AMRAP – Rounds and Reps)
In teams of two, with a 40 AMRAP, do the following:
– 150m sled drag 55/35 (sled weighs #38)
– 20 tire flips
– 50 sledge hammer strikes
– 250m weighted walking lunges 25/15 (return with overhead carry)
– partners share all the work
– lunges both partners do, each has a weight
Friday
CrossFit Evergreen – CrossFit
Strength
Hang Power Clean
On the Minute x 3 – 3 Hang Power Cleans
On the Minute x 3 – 2 Hang Power Cleans
On the Minute x 3 – 1 Hang Power Clean
Build throughout, finishing with a heavy single in the final minute of the EMOM.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Barbell Facing Burpees
9 Shoulder to Overhead 95/65 (Rx+=115/80)
6 C2B Pull-ups (Rx+=Bar Muscle-ups)
Thursday
CrossFit Evergreen – CrossFit
Skill
10 Minutes to work on rope climbs.
Metcon
Metcon (Time)
4 Rounds
21 V-ups (Rx+=GHD Sit-ups)
15 rope pulls (Rx+= 3 Rope climbs)
Achieve Your Fitness Goals
Flexible membership packages to suit all levels of training to help achieve your fitness goals