Wednesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Deadlifts 155/105 (Rx+=225/155)
10 Pull-ups (Rx+=Chest to Bar Pull-Ups)
50 Double Unders
10 Pull-ups (Rx+=Chest to Bar Pull-Ups)
Core Conditioning
3 Sets, Not For Time:
20 Weighted Sit-Ups
20 Supermans w/ 2 second hold
20 Glute Bridges
Tuesday 8/21
CrossFit Evergreen – CrossFit
Skill
Clean and Jerk Complex
On the 2:00 x 5:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Building in Weight
Metcon (Time)
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Barbell: (95/65) Rx+ 115/80
Roll & Stretch
Monday
CrossFit Evergreen – CrossFit
Metcon
Metcon (Time)
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)
Saturday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20
300 meter wallball run 20/14
(500 meter row for injury modification)
100 push-ups (P2:holds plank)
100 lunges (P2:holds wall sit)
100 meter fingertip carry 45/25
100 v-ups (P2:holds dead hang)
Friday
CrossFit Evergreen – CrossFit
Strength
Bench Press (15 minutes to establish 7 rep max)
Metcon
Free Fall (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
20 Wallballs (20/14)
Thursday
CrossFit Evergreen – CrossFit
Skill
10 minutes to work on any skill
Metcon
Metcon (2 Rounds for reps)
AMRAP 6
20 half burpees
20 box jump overs 24/20
Rest 4
AMRAP 6
15 half burpees
15 box jump overs 24/20
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