CrossFit Evergreen – CrossFit

Hang Snatch (10 minutes to Complete
4-6 Quality Working Set of Complex, Building Loads
Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime the system and)

Timon (AMRAP – Reps)

16:00 EMOM

Min 1: 3 Hang Power Snatch + 5 Overhead Squat

Min 2: 12 Toe to Bar

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Hang Power Snatch + Overhead Squat Complex @ 60%+ of 1RM Snatch

% based on Snatch

Dumbbell Load: MRx 30/20lb, Rx 50/35lb, Rx+ 70/50lb

Goal: Complete the Hang Snatch + Overhead Squats as one unbroken complex

Stimulus: Weightlifting / Barbell Conditioning and Midline

Primary Objective: Hang Snatch Complex

Secondary Objective: Unbroken Toe to Bar

We will be focusing on the barbell today with the primer weightlifting piece into the EMOM. The EMOM is meant to take us from around 70% of our 1RM to 80% of our 1RM. We can do the 3 Hang Snatch, then power snatch it up and move into the Overhead Squat, but ideally this is to be done unbroken. When looking at the rest of the EMOM, the Toe to Bar should be done in 2 sets or less and then for the Dumbbell Split Snatch, this is some added technique and coordination for the body, which will add a little fun and variance to the day.

Travel/Hotel/Limited Equipment (No Measure)

16:00 EMOM

Min 1: 15 Goblet Squats

Min 2: 15 V-Ups

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Dumbbell Load: 50/35lb

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

Accessory Work (No Measure)

For Quality:

12:00 EMOM

Minute 1 – :25/:25 Side Plank Rotations

Minute 2 – 4/4/4 Banded Chop (High, Mid, Low) Each Side

Minute 3 – 6 Rotational Broad Jump (3 Each Direction)

CrossFit Evergreen – CrossFit

Hansel & Grettel (Solo Version) (Time)

1 Round:

30 Clean & Jerks

30 Bar-Facing Burpees

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Directly Into…

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1,500/1,350 Meter Row

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Directly Into…

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10 Rounds:

3 Clean & Jerks

3 Bar-Facing Burpees

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Barbell: MRx (75/55) Rx (96/65) Rx+ (135/95)

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Time Cap: 25 Minutes

Accessory Work (No Measure)

Killer Core

3 Giant Sets:

7 Strict Toes to Bar

14 Weighted AbMat Sit-ups

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Rest 2 Minute Between Giant Sets

CrossFit Evergreen – CrossFit

Hansel & Grettel (Solo Version) (AMRAP – Reps)

1 Round:

30 Clean & Jerks

30 Bar-Facing Burpees

‍

Directly Into…

‍

1,500/1,350 Meter Row

‍

Directly Into…

‍

10 Rounds:

3 Clean & Jerks

3 Bar-Facing Burpees

‍

Barbell: MRx (75/55) Rx (95/75) Rx+ (135/95)

‍

Time Cap: 25 Minutes

Accessory Work (No Measure)

Killer Core

3 Giant Sets:

7 Strict Toes to Bar

14 Weighted AbMat Sit-ups

‍

Rest 2 Minute Between Giant Sets

CrossFit Evergreen – CrossFit

Lazar (AMRAP – Reps)

28:00 AMRAP

800 Meter Row Buy-In

AMRAP in the Remaining Time

8 Power Snatch

8 Strict Handstand Push-Ups

20 Pull-Ups

24 Double Unders

Barbell: MRx 75/55lb, Rx 95/65lb

The Numbers:

28 Years Old

800m Swim

8/8/2024

We will never forget the impact of Lazar Dukic on this community and what he represents. He was an honest fun loving human that was always seen smiling. Loved competing and loved the sport of CrossFit. He was taken too early from us and we know he will be a catalyst for change. We honor his memory today.

Goal: Complete 6+ Rounds of AMRAP in remaining Time

Stimulus: Hero WOD / Muscular Stamina

RPE: 8/10

Primary Objective: Keep each round of the AMRAP to around 3:00-3:30

Secondary Objective: Maintain sets of 3+ on Pull-Ups for the duration of the AMRAP

This is going to be a long workout and a little bit of a grind. The thought here is that the Power Snatch into the Strict Handstand Push-Ups will slow down the pace of the workout. Then a big chunk of the workout will come down to the Pull-Ups and what style and type of sets you can maintain for such a long workout. Start small and just focus on maintaining here today. If you get close to 7 rounds, that will be 140 Pull-Ups, which is substantial volume even over the course of the 25 minutes. So think small and consistent throughout. For the Double Unders, these should be unbroken and just worked into a nice quick unbroken set before making your way back around for the next round.

Stay steady and consistent for the entire course of the workout.

Accessory Work (No Measure)

For Quality

3-4 Sets

10-12 Dumbbell Bench Press

10-12 Glute Bridge Dumbbell Pull-Over

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

CrossFit Evergreen – CrossFit

Lazar (AMRAP – Rounds and Reps)

28:00 AMRAP

800 Meter Row Buy-In

AMRAP in the Remaining Time

8 Power Snatch

8 Strict Handstand Push-Ups (MRx= 1 Abmat)

20 Pull-Ups

24 Double Unders

Barbell: MRx 75/55lb, Rx 95/65lb

The Numbers:

28 Years Old

800m Swim

8/8/2024

We will never forget the impact of Lazar Dukic on this community and what he represents. He was an honest fun loving human that was always seen smiling. Loved competing and loved the sport of CrossFit. He was taken too early from us and we know he will be a catalyst for change. We honor his memory today.

Goal: Complete 6+ Rounds of AMRAP in remaining Time

Stimulus: Hero WOD / Muscular Stamina

RPE: 8/10

Primary Objective: Keep each round of the AMRAP to around 3:00-3:30

Secondary Objective: Maintain sets of 3+ on Pull-Ups for the duration of the AMRAP

This is going to be a long workout and a little bit of a grind. The thought here is that the Power Snatch into the Strict Handstand Push-Ups will slow down the pace of the workout. Then a big chunk of the workout will come down to the Pull-Ups and what style and type of sets you can maintain for such a long workout. Start small and just focus on maintaining here today. If you get close to 7 rounds, that will be 140 Pull-Ups, which is substantial volume even over the course of the 25 minutes. So think small and consistent throughout. For the Double Unders, these should be unbroken and just worked into a nice quick unbroken set before making your way back around for the next round.

Stay steady and consistent for the entire course of the workout.

Accessory Work (No Measure)

For Quality

3-4 Sets

10-12 Dumbbell Bench Press

10-12 Glute Bridge Dumbbell Pull-Over

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

CrossFit Evergreen – CrossFit

Front Squat (Front Squat

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80% for final set of 3

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* Build In Weight)

Stimulus

This week we start the final phase of our tempo strength cycle. The third is the concentric block, in which the lifter performs the rep with as much force and speed as possible.