1705, 2018
Thursday
CrossFit Evergreen – CrossFit
Strength
Hang Power Clean (5×3)
Metcon
Metcon (4 Rounds for reps)
AMRAP 3
30 DU
10 Deadlifts 135/95
Rest 2
AMRAP 3
40 Mtn climbers
10 Push-ups
Rest 2
AMRAP 3
30 DU
10 Kb swings 24/16
Rest 2
AMRAP 3
40 Mtn Climbers
10 Push-ups
1605, 2018
Wednesday
CrossFit Evergreen – CrossFit
Strength
Split Jerk (5×2)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
10 TTB
15 Burpees
1505, 2018
Tuesday
CrossFit Evergreen – CrossFit
Skill/Strength
4×10 Pistols (5 per leg)
Metcon
Metcon (Time)
4 Rounds
20 Jumping Lunges
20 Box Jump Overs 24/20
20 Front Squats 95/65
1405, 2018
Monday
CrossFit Evergreen – CrossFit
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Strength
Bench Press (5×3 (75%-85%))
1205, 2018
Saturday
CrossFit Evergreen – CrossFit
Metcon (Time)
Teams of 2
For time:
500 Meter Sandbag Run
50 Burpees (Dead Hang Hold)
500 Meter Sandbag Run
50 Shoulder to Overheads 115/80 (Plank Hold)
500 Meter Sandbag Run
50 Hang Power Cleans 115/80 (Fingertip Plate Hold 35/15)
1105, 2018
Friday
CrossFit Evergreen – CrossFit
Strength
Deadlift (4×5)
Metcon
Metcon (Time)
4 Rounds
20 Russian KB Swings 32/24
20 Goblet Squats 32/24
1 minute Wall Sit
24 minute cap
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