CrossFit Evergreen – CrossFit

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Skill

Metcon (No Measure)

“Goat Day”

On the Minute x 20

Odd – Movement 1

Even – Movement 2
Pick two different movements that you need to improve your skill on. Worm for 30-45 seconds per minute.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 mtn climbers

30 scuba/frog kicks

20 supermans

10 ttb

CrossFit Evergreen – CrossFit

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Skill/Strength

10 minutes to work on your Overhead Squats. Do sets of 3. If you are comfortable with the lift go for weight. If you are not comfortable then use this time as skill work.

Metcon

Metcon (No Measure)

EMOM x 16 (4 Rounds):

A) 7 Wallballs (20/14) + 3 Pull-Ups

B) 15 Box Jumps (24/20)

C) 5 Power Snatches (95/65) + 5 Overhead Squats (95/65)

D) 15/12 Calorie Row

CrossFit Evergreen – CrossFit

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Strength

Bench Press (4×6 ascending)

Metcon

Metcon (Time)

100-80-60-40-20: Double Unders

50-40-30-20-10: AbMat Sit-Ups

10-8-6-4-2: Deadlift (275/185)

CrossFit Evergreen – CrossFit

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Strength

Back Squat (5 x 3 @ 75-85% )

Metcon

Metcon (Time)

27-21-15-9 (20 minute cap)

Burpees

Squat Cleans 75/55 (Rx+=95/65)

CrossFit Evergreen – CrossFit

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“Shake, Rattle & Belly Rolls” (Time)

In teams of 2:

– 200m run/row

– 100 Kettle bell swings 24/16

– 300m run/row

– 100 overhead tricep extensions 55/35

– 400m run/row

– 100 hollow body/superman hold & rolls (1 second each side)

– 500m run/row

– 100 push ups

CrossFit Evergreen – CrossFit

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Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 20/10 lb

Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean