CrossFit Evergreen – CrossFit

Clean and Jerk (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Clean and Jerk (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Clean and Jerk (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Clean and Jerk (Every 3:00 x 3 Sets
2 Hang Squat Cleans + 1 Split Jerk
Rest 10-20 seconds
2 Hang Squat Cleans + 1 Split Jerk)

Extra Instructions

The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then setting down the bar and doing another complex of 2+1 to finish off the complex.

Shang Tsung (AMRAP – Rounds and Reps)

“Shang Tsung”

15:00 AMRAP

3 Power Clean and Push Jerk

5 Front Squats

7/5 Feet Elevated Push-ups (Rx+ = Ring Dips)

9 Toe to Bar

Barbell: MRx 95/65, Rx 135/95, Rx+ 185/125

Suggested % of clean and Jerk 70%

Objectives / Stimulus / RPE / Workout Strategy

Goals: 6+ rounds

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats

Stimulus: Barbell + Gymnastics Conditioning

RPE: 9/10

Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips/Push-ups which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.

Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.

Travel/Hotel/Limited Equipment (No Measure)

15:00 AMRAP

6 Dual Dumbbell Power Clean and Jerk

8 Front Squats

10 Push-Ups

12 Abmat Sit-Ups

Dumbbells: 50/35lb, 22.5/15kg

Accessory Work (No Measure)

For Quality:

5 Sets

4 Tempo Strict Pull-Ups 20X3

5/5 Lateral Lunge , Heavy Load

6 Pike Push-ups (Feet on Box)

Recovery (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

CrossFit Evergreen – CrossFit

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

Smoke (3 Rounds for calories)

“Smoke”

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: Rx 75/55, Rx+ 95/65

Objectives / Stimulus / RPE / Workout Strategy

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

-Max Shuttle Run

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

CrossFit Evergreen – CrossFit

Hang Power Snatch (Take 10:00 minutes to Establish
3RM Hang Power Snatch

Start @ 70% and increase to a Heavy 3 Rep for the day)

Smoke (3 Rounds for calories)

“Smoke”

3 Sets

4:00 AMRAP

Cal Echo

9 Power Snatch

7 Hang Power Snatch

– Max Calorie Row

Rest 2:00 b/t sets

Cal Echo

Set 1: 30/22

Set 2: 25/18

Set 3: 20/14

Load: Rx 75/55, Rx+ 95/65

Objectives / Stimulus / RPE / Workout Strategy

Goals: 40/32+ Calories

Primary Objective: Complete each Echo Bike in under 2:00

Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible

Stimulus: Barbell Cycling and Conditioning

RPE: 8/10

Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.

Travel/Hotel/Limited Equipment (No Measure)

3 Sets

4:00 AMRAP

400m Run

10 Alternating Dumbbell Power Snatch

8 Alternating Dumbbell Hang Power Snatch

-Max Shuttle Run

Rest 2:00 b/t sets

50/35lb, 22.5/15kg

Accessory Work (No Measure)

3-5 Sets, For Quality

:20/:20 second Single Arm Ring Plank

1:00 Sandbag Bear Hug Hold

50/50ft (15m/15m) Kettlebell Mix Rack + Overhead Carry

Recovery (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose