Everyday Athletes Now – CrossFit

View Public Whiteboard

Power Clean + Push Jerk (5×5 @75%)

Rest 2:00 between sets

*reset each rep

Seated Dumbbell Press (4×7 Heavy)

Metcon (Time)

3 RFT

40 DB/KB Snatch (50/35)

150′ Overhead Walking Lunge (45/25) *plate

Everyday Athletes Now – CrossFit

View Public Whiteboard

Box Squat (6×2 @80%)

Split Squats (3x10each side)

*barbell split squats

**tempo 2/1

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Everyday Athletes Now – CrossFit

View Public Whiteboard

Bench Press (5×5 @80% of 2RM)

Push-ups (6×10)

**from 2″ deficit

Metcon (Time)

5rft

4 sandbad to shoulder (150/100) ((*scale 100/40lb slamball))

100′ sandbag carry

15 db push press (55/35)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Power Snatch (7×4 tng @ 70%)

Overhead Squat (7×3 @70%)

3 sec pause at bottom

Metcon (Time)

5 rft

5 Squat Clean Thrusters (155/105)

2 Rope Climbs

20 Situps

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

Hand Stand Technique work

Warm-up (No Measure)

Hip work :all with hip circle

3 Rounds of 12 each

Bridges

Clams

Kickbacks

Goblet Squats

3 rounds of 20 each

Banded Triceps

Banded biceps

Metcon (Time)

5RFT

Run 100m

15 DB/KB row(50/35)

Run 100m

Rest :90

Metcon (Time)

For Time:

Row 1000m

**20 V-ups every 250m

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

10 min

Hand Stand Technique work

Warm-up (No Measure)

Hip work :all with hip circle

3 Rounds of 12 each

Bridges

Clams

Kickbacks

Goblet Squats

3 rounds of 20 each

Banded Triceps

Banded biceps

Metcon (Time)

5RFT

Run 100m

15 DB/KB row(50/35)

Run 100m

Rest :90

Metcon (Time)

For Time:

Row 1000m

**20 strict ttb every 250m

Everyday Athletes Now – CrossFit

View Public Whiteboard

Sumo Deadlift (5×2 AHAP)

Chest-To-Bar Pull-ups (Strict 6×5)

Tempo 2:1 (2 second decent)

Use bands to complete good form on all reps

Metcon (Time)

For Time: 20 min cap

50-35-20

Sumo DL HP (75/55)

Wall Balls (20/14)

Run 400m after 50 and 35*

Everyday Athletes Now – CrossFit

View Public Whiteboard

Squat Clean and Jerk (x1 @80% Every 2:00 for 20min )

Romanian Deadlift (5×10)

tempo 2:1

(2 seconds down, fast up)

Metcon (AMRAP – Reps)

AMRAP 12

Climb the ladder

1 muscle up (ctb, pullup)

1 power snatch (135/95)

2/2,3/3, etc….

Everyday Athletes Now – CrossFit

View Public Whiteboard

Box Squat (10×2 @60%)

:30-:45 sec rest between sets

Metcon (Time)

21-15-9

Power Cleans (155/105)

Box Jump Overs (24/20)

C2B

Cash Out

Metcon (Time)

For Time

With a Partner:

50 Sandbag Squats (150/100)

**must be completed in sets of 5

***Scale: Goblet squats (100/70)