Everyday Athletes Now – CrossFit

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Clean and Jerk (5×5 tng )

Power clean to push jerk

Metcon (Time)

For time

25 strict hspu

50 Box Jump overs

75 wall balls

100 double unders

Everyday Athletes Now – CrossFit

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Deadlift (5×3 @85%. No bounce)

Metcon (10 Rounds for reps)

EMOM 10

3 mu or ctb

Max air squats in :20

Metcon (AMRAP – Rounds and Reps)

Amrap 7

7 double db clean and press(50/35)

7 Burpees

Everyday Athletes Now – CrossFit

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Power Snatch (5×5 ahap touch and go)

Metcon (4 Rounds for distance)

4 rounds

Amrap 3

12 hang Power Cleans (155/105)

12 ring dips

Max hand stand walk for distance(hand stand hold)

Rest 2:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 minutes

Ring muscle up work

**progress from the past weeks. Challenge yourself

Barbell Row (5×10 ahap)

5×10 rear foot elevated split squats ahap

*use dumbbells

*in between each set of rows

Metcon (AMRAP – Rounds and Reps)

Amrap 11

15 box jumps

15 db push press(50/35)

15 sit ups

Everyday Athletes Now – CrossFit

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Squat Clean (x1 @80% every :45 for 9min)

Metcon (Time)

For time:

10 hand stand push-ups

15 ohs(135/95)

20 muscle up(ctb)

15 ohs

10 hspu

GHD Situps (5×20)