CrossFit Evergreen – CrossFit

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Skill

EMOM 10

pick a movement to work on

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 push-ups

24 mtn climbers

:45 second plank

:30 second dead hang

CrossFit Evergreen – CrossFit

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Strength

Metcon (No Measure)

3 Sets

15 weighted good mornings

15 Strict ttb

Metcon

Metcon (Time)

21-18-15-12-9:

Box Jump Overs (24/20)

Sumo Deadlifts (185/135)

Forward lunge steps (per leg)

CrossFit Evergreen – CrossFit

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Strength

Bench Press (5×4 (75-80%))

10 push-ups after each set

Metcon

Metcon (No Measure)

5 Rounds, (Every 3 Minutes for Rx)

300/250 Meter Row

15 Wallballs (20/14)

CrossFit Evergreen – CrossFit

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Strength

Pull-ups (3 x ME (strict))

Metcon

Metcon (Time)

4 Rounds

100 DU (200 singles)

12 Powers Snatch 95/65

15 OHS 95/65

CrossFit Evergreen – CrossFit

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Partner ‘Prison Yard’ mod to Juarez Valley Workout (Time)

In teams of 2:

20-1

19-2

18-3

17-4

16-5

15-6

14-7

13-8

12-9

11-10

Start 12′ away with 2 dumbbells Rx: 15/5; Rx+: 35/15. On the same side, one partner does 1 man maker, the other does 20. When both partners are done do 15 V-ups, switch sides and do the next set of man makers and 15 V-ups. Repeat until complete. 40 minute time cap.

CrossFit Evergreen – CrossFit

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Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes