Everyday Athletes Now – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Strength

Misfit Clean Complex (1 RM)

Complex:

Power Clean+push jerk+front squat+hang clean+split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15 Calories on Rower

15 Handstand Push-Ups

15 Hang Power Snatch 95/65lbs

Everyday Athletes Now – CrossFit

Squat Clean (4×5 @75-80%)

Metcon (Time)

For time:

30-20-10

Power snatch (115/75)

Situpsx2(60-40-20)

Metcon (10 Rounds for reps)

EMOM 10

Max strict pull ups

Max calorie row

*alternate movements

Everyday Athletes Now – CrossFit

Back Squat (3×10 @65%)

Metcon (Time)

5rft

21 db snatch(50/35)

9 burpees

1 legless rope climb

Metcon (Time)

6 rft

250m row

10 ring dips

Everyday Athletes Now – CrossFit

Clean Pull (5×5 100% of clean)

Deadlift (4×2 ahap)

Metcon (AMRAP – Rounds and Reps)

Amrap 16

10 wall balls(20/14)

20 step ups(20/14)

30 sit ups

Everyday Athletes Now – CrossFit

Misfit snatch complex EMOM (3 reps every 2:00 for 8:00)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

Push Jerk (5×3 @85%)

Metcon (4 Rounds for reps)

4 rounds

AMRAP 2

Db thrusters (50/35)

Max du

R1-25

R2-20

R3-15

R4-10

Everyday Athletes Now – CrossFit

Bench Press (6×1 @90%)

Metcon (AMRAP – Rounds and Reps)

Amrap 8

8 hang clean(135/95)

8 hand stand push up

Metcon (3 Rounds for reps)

3 rounds

:90 Box Jump overs (24/20)

:30 rest

:90 Power snatch (95/65)

:30 rest

Everyday Athletes Now – CrossFit

Power Clean (Singles @75% )

4 rounds

2:00 work

3:00 rest

Front Squat (3×5 @80%)

Metcon (Time)

7rft

15 cal row

15 sumo deadlift high pull (75/55)

Everyday Athletes Now – CrossFit

Squat Snatch (4×5 @70%)

Metcon (Time)

For time:

50 wall balls

150 du

20 db ground to overhead(50/35)

150 du

50 wall balls

Everyday Athletes Now – CrossFit

Back Squat (Work up to a 5RM)

Metcon (Time)

3 rft

30 push-ups

5 squat cleans(165/115)

30 ctb

10 deadlifts(165/115)

Rest 3:00

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

3 rounds

:90 double unders

:90 rest

Bench Press (5×3 building each set)

Barbell Row (5×8)

Metcon (AMRAP – Rounds and Reps)

Amrap 13

13 kb swings (53/35)

13 sit-ups

13 sumo deadlifts (155/105)