Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 25

50 air squats

30 hang Cleans (95/65)

10 strict hand stand push-ups

Metcon (Time)

5 rft

100′ farmers carry (ahah)

25 push-ups

Everyday Athletes Now – CrossFit

Snatch (6×3 @75%)

Pausing OverHead Squat (6×2 @80%)

Pause 3 Seconds at Bottom

Metcon (AMRAP – Rounds and Reps)

Amrap 12

5 deadlifts (275/185)

10 bar facing burpees

15 situps

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Full RX Workout: (For Athletes who have been doing CrossFit for a minimum of 6 months)

AMRAP 37:

69 Double Unders

4 Rope Climbs (15′)

10 Clean & Jerks (135/95)

29 Wall Balls (20/14-10’/9′)

20 T2B

16 Burpee Box Jump Overs (24/20)

Scaled Option 1: (This is a Scaled Option for CrossFit athletes)

AMRAP 27:

69 Double Unders or Each do 69 Single Jump Ropes

4 Rope Climbs (15′) or modified Rope Climbs

10 Clean & Jerks (135/95) or (95/65)

29 Wall Balls (20/14-10’/9′)

20 T2B or Toes to Hips

16 Burpee Box Jump Overs or Burpee Step Ups (24/20)

Scaled Option 2: (This is a Scaled Option for participants who have never done CrossFit before)

AMRAP 17:

69 Single Jump Ropes (Each)

4 modified Rope Climbs

10 KBS

29 Wall Balls (14/10-10’/9′)

20 Sit-ups

16 Burpee Step Ups (20″)

We will have an “all stop” for two, 30 second and one 1 min, Memorial breaks throughout the workout to remember Schweitz. At these times all athletes will break, the music will stop and we will reflect on the Man Jason was, his family that’s navigating through life without his physical presence, and a community that lost a true hero and role model. At 9:30 mark(Schweitz and Jess’ Wedding Anniversary 9/30/11), 35:17 (Jacksons Birth, 3/5/17) and 1 min at 28:14 (Averys Birth 12/8/14).

Everyday Athletes Now – CrossFit

Split Jerk (6×3 @70-80%)

Sumo Deadlift (3×6 ahap )

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

30 wall balls

15 ttb

20 wall balls

10 ttb

10 wall balls

5 ttb

Rest 2:00

Everyday Athletes Now – CrossFit

Bench Press (4×6 @82.5%)

Warm-up (No Measure)

10 min

Kipping technique work

Metcon (Time)

For time:

400m run

30 wall balls

30 Box jumps

400m run

21 kb swings

12 pull-ups

400m run

21 kb swings

12 pull-ups

400m run

30 wall balls

30 Box jumps

Everyday Athletes Now – CrossFit

Snatch (7×1 @80-90%)

Back Squat (X1 @90% Then 5×3 @82.5%)

Metcon (Time)

5 rft

5 squat cleans (185/125)

10 strict pull-ups

Everyday Athletes Now – CrossFit

Metcon (No Measure)

8 rounds

150ft sandbag carry

**relay style with 100# bag

Scale with 40# bag for 300ft

Metcon (Time)

3 rounds for time

7 squat snatches (135/95)

50 double unders

Metcon (No Measure)

EMOM 21

Min 1: 15 kb swings(70/53)

Min 2: 15 Box Jump overs(24/20)

Min 3: 15 sit ups

Everyday Athletes Now – CrossFit

Clean and Jerk (6×3 @70-75%)

Paused Front Squat (5×3 @70%)

Metcon (Time)

For time

9 thrusters(115/85)

9 cal row

15 thrusters

15/12 cal row

21 thrusters

21/15 cal row

27 thrusters

27/21 cal row

Everyday Athletes Now – CrossFit

Metcon (Time)

Teams of 2:

1000m row

800m run

80 wall ball (20/14)

80 sit ups

60 push ups

60 power snatch 95/65

40 burpee over partner

40 OHS 95/65

Everyday Athletes Now – CrossFit

Push Press (4×4 @80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

400m run

30 db snatch (50/35)

15 ttb

Metcon (2 Rounds for reps)

2 rounds

Amrap 7

50′ hand stand walk (:45 hand stand hold)

20 sumo dlhp (95/65)

20 alternating pistols

Rest 3:00