Everyday Athletes Now – CrossFit

View Public Whiteboard

Snatch (1 rep @80% every :45 for 9min)

Metcon (Time)

5rft

12/9 cal row

15 deadlifts

Rest :90

185/135

205/155

225/175

245/195

265/215

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (No Measure)

EMOM 10

3 ring muscle ups
Scale to a ring muscle up variation.

Ex. Seated, use legs, bands etc

Bench Press (5×5 building ahap)

12 hip circle walks each way between sets

Metcon (AMRAP – Rounds and Reps)

Amrap 12

10 kb swings

10 db snatch (5each arm) (50/35)

Run 100m

Everyday Athletes Now – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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