CrossFit Evergreen – CrossFit

Skill/Strength

Pick a movement. Take 15 minutes to work on any of the following:

– handstand push ups

– handstand walks

– pistols

– rope climbs

Metcon (AMRAP – Reps)

5 rounds, Tabata extended mashup

-:40 seconds ME push jerks 135/95

-:20 seconds rest

– :40 seconds ME burpees

– :20 seconds rest

– :40 seconds ME push ups

– :20 seconds rest

– :40 seconds ME V-ups

-:20 seconds rest

Challenge

Roll & Stretch

5-10 minutes

CrossFit Evergreen – CrossFit

Skill/Strength

Double under practice – 10 minutes.

Metcon (Time)

3 rounds

– 5 muscle ups (scale: 10 inverted rows ‘Aussies’)

– 10 power snatch 135/95

– 25 double unders (scale: 75 singles)

Challenge

75 abs of choice

CrossFit Evergreen – CrossFit

Skill/Strength

Weightlifting

4 minute every :30 seconds 2 TnG C&J @60%

Metcon (Time)

24 minute time cap

– 50 calorie row

– 50 box jump overs 24/20

– 50 dead lifts 185/125

– 50 wall balls 20/14

– 50 dips

– 50 wall balls 20/14

– 50 dead lifts 185/125

– 50 box jump overs 24/20

– 50 calorie row
remember: do not try this high a volume of reps, specifically the dead lifts with the Rx weight unless that is about 50% of your 1 RM.

Challenge

5 minutes roll & stretch

CrossFit Evergreen – CrossFit

Warm-up

10 minutes coaches choice

Metcon

Challenge

100 flutter kicks

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

3 bar muscle-ups

Boys use 65 lb.

Girls use 45 lb.

CrossFit Evergreen – CrossFit

Warm-up

10 minutes coaches choice

Metcon

Challenge

100 flutter kicks

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Games Open 16.3 Teens 14-15 (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

3 bar muscle-ups

Boys use 65 lb.

Girls use 45 lb.

CrossFit Evergreen – CrossFit

Skill/Strength

Halting Snatch Grip Deadlift (3 x 10 @ 50-60% )

Lift to just above knees, hold for 3 seconds, and lower back to floor.

Metcon (Time)

4 rounds

– 1 rope climb (scale: 10 jumping pull ups) Rx+ legless

– 15 wall ball 20/14 Rx+ 30/20

– 1 rope climb (same scale and Rx+)

– 45 double unders (scale 135 singles)

Roll & Stretch

5-10 minutes