Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Amrap 8

3 pull-ups

5 thrusters (135/95)

Metcon (Time)

3RFT

40 cal row

20 ttb

10 hang Power snatches (115/80)

Everyday Athletes Now – CrossFit

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Clean and Jerk (3x(3+1) 75%)

Clean Pull (3×3 95%)

Front Squat (3×4 75%)

Metcon (Time)

10 rounds

5 squat cleans (135/95)

30 double unders

Rest 1:00 between rounds

Everyday Athletes Now – CrossFit

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Weighted Hip Bridges (4×8)

Split Squats (4×10 each leg )

Front foot elevate (45# bumper)

KB each hand (18/35)

Metcon (AMRAP – Rounds and Reps)

Amrap 18

12 Burpees

9 db clean (35/50)

6 pull-ups

Rest :60

Everyday Athletes Now – CrossFit

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Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
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Everyday Athletes Now – CrossFit

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Snatch (3×3 75%)

Snatch Pull (4×3 95%)

Metcon (Time)

4 rtf

21 wall balls (20/14)

18 cal row

15 Box jumps (24/20)

12 db snatch (50/35)

Everyday Athletes Now – CrossFit

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Shoulder Press (Work up to a heavy single)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

5 squat cleans (135/95)

100′ farmers carry (70/53)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

5 pull-ups

20 wallballs (20/14)

Everyday Athletes Now – CrossFit

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Snatch (3×2 75%)

Clean and Jerk (3×2 75%)

Back Squat

X5 77%

X1 82%

X5 77%

X1 85%

X5 77%

X1 87%

Metcon (Time)

3RFT

75 du

50 air squats

25 calorie row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 minutes

Kipping technique work

Bench Press (3×8 65%)

Metcon (AMRAP – Rounds and Reps)

Amrap 20

15 wall balls(20/14)

15 pull-ups

15 lunges

15 kb swings (53/35)

15 ttb

Everyday Athletes Now – CrossFit

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Power Clean + Front Squat (3x(2+2) 70%)

Clean Grip DL (3×5 75%)

Front Squat

X3 75%

X1 80%

X3 75%

X1 83%

X3 75%

X1 85%

Metcon (5 Rounds for weight)

EMOM x10

Odd: 5 thrusters (climbing)

Even: 200m run