CrossFit Evergreen – CrossFit

Strength

Deadlift (15 minutes to reach a heavy 3 reps)

-These are touch and go reps

-These should be controlled (limited/ no noise)

– Do not drop from the top

-If your coach says to stop then you are done with the set. We see things that you do not

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (315/225)

10 Toes to Bar

15 Barbell Facing Burpees
This version is Rx

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Barbell Facing Burpees

Mobility

Roll & Stretch

CrossFit Evergreen – CrossFit

Strength

Push Press (5×5)

Metcon

Metcon (2 Rounds for reps)

6 Rounds

1:30 ME Calorie Row

1 min ME Push-Ups

30 second rest

CrossFit Evergreen – CrossFit

Strength

Back Squat

5 Reps @ 82%

2 Reps @ 85%

5 Reps @ 82%

2 Reps @ 88%

5 Reps @ 82%

2 Reps @ 91%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Hang Squat Snatches (75/55)

30 Double Unders

CrossFit Evergreen – CrossFit

Metcon

Metcon (Time)

Teams of 3:

100 Cal Row, 100 Deadlifts

80 Cal Row, 80 Hang Power Cleans

60 Cal Row, 60 Front Squats

40 Cal Row, 40 Push Jerks

20 Cal Row, 20 Clusters
One Bar with the same weight for all of the lifts.

Rx= 95/65

Rx+= 135/95

CrossFit Evergreen – CrossFit

Strength

Front Squat

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 88%

3 Reps @ 80%

1 Rep @ 91%

Metcon

Metcon (No Measure)

On the Minute x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest