Thursday
CrossFit Evergreen – CrossFit
Skill
EMOM 10
5-10 reps of any movement that you need to work on. (Skill not Strength)
Metcon
Metcon (No Measure)
4 Rounds (not timed)
10 Bench Press (heavy and unbroken)
10 Push-Ups
30 Calorie Row
10 Front Racked Lung Steps 95/65
Wednesday
CrossFit Evergreen – CrossFit
Strength
Overhead Squat (3×3 (3 second pause at bottom))
Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
30 x 10 Meter Shuttle Run (scale=15) Buy-In
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Barbell-Facing Burpees
rest 5 minutes
AMRAP 5:
30 x 10 Meter Shuttle Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Barbell-Facing Burpees
Tuesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1:00 40ft Bear Crawls
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest
Metcon (No Measure)
On the Minute x 8:
5 Deadlifts (50%)
Time remaining until the :30 second mark:
Max Kipping Handstand Push-ups (scale with HRPU)
Monday
CrossFit Evergreen – CrossFit
Metcon
Metcon (AMRAP – Reps)
3 Rounds
1 minute ME Row (calories)
1:30 rest (7 HRPU in first 30 seconds)
Directly into
3 Rounds
1 minute ME abmat sit-ups (Rx+=GHD)
1:30 rest (5 burpees in first 30 seconds)
Directly into
3 Rounds
1 minute ME clean & jerk 95/65 (Rx+=135/95)
1:30 rest (7 jump squats in first 30 seconds)
Strength
Bench Press (3×3 @ 80-90%)
Saturday
CrossFit Evergreen – CrossFit
Metcon (Time)
400 Meter Run (500 Meter row)
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run
Let the Open Begin
CrossFit Evergreen – CrossFit
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row
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