CrossFit Evergreen – CrossFit

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Strength

Deadlift

On the Minute x 8

2 Repetitions (Aim to Beat Last Week)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

50 Du

15 Box Jumps 24/20 (Rx+= Wall Balls 20/14)

12 DB Snatches 35/20 (Rx+= 50/35

9 TTB

CrossFit Evergreen – CrossFit

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Strength

Metcon (Time)

Handstand Push-ups (20 minute cap)

19 Repetitions

Rest 1 Minute

16 Repetitions

Rest 1 Minute

13 Repetitions

Rest 1 Minute

10 Repetitions

Metcon

2k Row (Time)

Max Effort 2k Row

CrossFit Evergreen – CrossFit

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Strength

Back Squat

All Sets completed “On the 2:00”

6 Reps @ 74%

4 Reps @ 79%

2 Reps @ 84%

6 Reps @ 76%

4 Reps @ 81%

2 Reps @ 86%

6 Reps @ 78%

4 Reps @ 83%

2 Reps @ 88%

Metcon

: Metcon (Time)

5 Rounds

10 Pull-ups (Rx+= Ring muscle Ups)

15 Thrusters 45/35 (Rx+=75/55)

CrossFit Evergreen – CrossFit

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Hold It! (Inspired by John Hays) (AMRAP – Rounds and Reps)

In a 20 minute AMRAP, In teams of two, do the following:

– Partner #1: bird dog hold, 30 seconds each arm 10/5

– Partner #2: 100m OH carry 95/65

– switch and repeat movements

– #1:60 seconds, side plank w/ arm extended 10/5

– #2: 100m fingertip carry 35/25

– switch and repeat movements

– #1: 60 seconds, weighted plank 35/25

– #2: 30 seconds, side delt hold 10/5

– switch and repeat movements

– #1: 60 seconds, side plank w/arm extended 10/5

– #2: 30 seconds, front delt hold 10/5

– switch and repeat movements

– #1: glute bridge hold 35/25

– #2: 10 weighted push ups w/ 3 second hold 55/35

– switch and repeat movements

– both partners work at the same time, switch when both have completed movements

– each partners movements = 1 rep (that means one completed round = 20 points)

CrossFit Evergreen – CrossFit

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Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Core Conditioning

3 Rounds

30 Knee-ins

30 Russian twists

1 Minute plank

CrossFit Evergreen – CrossFit

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Skill

10 minutes to work on any of the following movements:

Rope Climbs

Double Unders

Box Jumps

Pull-ups

HSPU

Metcon

Metcon (Time)

4 Rounds

21 V-ups

15 Calorie row

9 3-Second pausing push-up