Thursday
CrossFit Evergreen – CrossFit
Strength Test
Bench Press (1RM)
20 minutes to establish a one rep max. Takes at least 2 minutes between heavy reps.
Metcon
5k Row (Time)
Max Effort 5k Row
Wednesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (4 Rounds for reps)
AMRAP 3
10 box jumps 24/20
10 hang power cleans 75/55
Rest 3
AMRAP 3
10 box jumps
10 hang power cleans 95/65
Rest 3
AMRAP 3
10 box jumps
10 hang power cleans 115/80
Rest 3
AMRAP 3
10 box jumps
10 hang power cleans 135/95
Core Conditioning
21-15-9
Abmat sit-ups (GHD for more fun)
30 second L-hang after each set
Tuesday
CrossFit Evergreen – CrossFit
Strength
Front Squat (3×10)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 burpees
20 front rack lunges 75/55
Monday
CrossFit Evergreen – CrossFit
Split Jerk (10 x 1)
Metcon (Time)
Wod: 4 rounds
150 single unders
60 mtn climbers
20 push press 115/80
Mobility
5-10 minutes roll & stretch
Saturday
CrossFit Evergreen – CrossFit
Metcon (Time)
5 Rounds (teams of 2)
35 calorie row/ wall sit
80 lunges/ dead hang
40 burpees/ hollow hold
One partner must be holding the corresponding position before the other may work on the required reps. Partners may switch places as needed.
Friday
CrossFit Evergreen – CrossFit
CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35 lb
3 jumping chin-over-bar pull-ups
6 thrusters 45/35 lb
6 jumping chin-over-bar pull-ups
9 thrusters 45/35 lb
9 jumping chin-over-bar pull-ups
12 thrusters 45/35 lb
12 jumping chin-over-bar pull-ups
15 thrusters 45/35 lb
15 jumping chin-over-bar pull-ups
18 thrusters 45/35 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
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