Thursday
CrossFit Evergreen – CrossFit
Skill
EMOM 10
work on a goat movement
Metcon
Metcon (Time)
4 Rounds
20 Russian KB Swings 24/16
20 Push Press 95/65
20 Bent Over Barbell Rows 95/65
80 Mtn Climbers
Wednesday
CrossFit Evergreen – CrossFit
Metcon
Metcon (No Measure)
On the Minute x 12
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (135/95) (Rx+=155/105)
Minute 3 – 50 Double Unders
Metcon (No Measure)
AMRAP 9
15 Sit-Ups (abmat/weighted/GHD)
3 Burpees
15 Sit-Ups
6 Burpees
15 Sit-Ups
9 Burpees
Continue to add 3 burpees per round
Strength
Bench Press (4 x 3 (Get Heavy))
Tuesday
CrossFit Evergreen – CrossFit
Skill/Strength
Snatch
On the Minute x 10: 1 Complex (Power Snatch + Squat Snatch)
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%
Metcon
Metcon (Time)
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
1 Minute Dead Hang
1 Minute Wall Sit
Monday
CrossFit Evergreen – CrossFit
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27 Calorie Row
27 Wallballs 20/14
27 Pull-ups
rest 4 minutes
AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups
Metcon (AMRAP – Reps)
AMRAP 5:
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups
Saturday
CrossFit Evergreen – CrossFit
Metcon (No Measure)
5 “Giant” Sets:
10 Bench Press
15 Romanian Deadlifts
20 Close Grip Dumbbell Floor Presses
25 Banded Good Mornings
Rest 2:00
500m Row (Time)
Max Effort 500m Row
500m Row (Time)
Max Effort 500m Row
Friday
CrossFit Evergreen – CrossFit
Strength
Clean and Jerk (15 minutes to build to heavy single (no dropping))
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
50 Lateral Barbell Burpees
100 DU
30 Squat Clean Thrusters 115/80
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