Everyday Athletes Now – CrossFit

Shoulder Press (5×5 @75%)

Metcon (3 Rounds for reps)

Amrap 4

27/20 cal row

27 Burpees

27 c2b

Rest 4

Amrap 4

21/15 cal row

21 Burpees

21 ttb

Rest 4

Amrap 4

15/10 cal row

15 Burpees

15 pull-ups

Metcon (Weight)

Sled push 5×100′

3-4 plates(sled weighs 75#)

Everyday Athletes Now – CrossFit

Back Squat (1×1 @90% then 5×3@80%)

Clean (7×1 @80-90%)

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

7 ohs(115/85)

21 du

Rest 2:00

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 20

Row 250/200m

15 Power snatch (75/55)

12 pull-ups

Metcon (Time)

5 rft

8 deadlifts (275/185)

20 hspu

Metcon (No Measure)

Wall sit

10 rounds

:40/:20

Everyday Athletes Now – CrossFit

Snatch (6×3 @70-75%)

Overhead Squat (5×3 @70%)

Metcon (Time)

For time

15 back squat (185/115)

10/7 cal row

12 back squat

10/7 cal row

9 back squat

10/7 cal row

6 back squat

10/7 cal row

3 back squat

10/7 cal row

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds)

WOD #1

In teams of 2- 26 Minute AMRAP

Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Metcon (Time)

WOD # 2

Partner 1 performs 25 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing

Partner 1 performs 25 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing

Partner 1 performs 25 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing

Partner 1 performs a 200m run, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.

Everyday Athletes Now – CrossFit

Front Squat (1RM)

Metcon (4 Rounds for reps)

4 rounds:

Amrap 3

20 wall balls (20/14)

15 ttb

Max rep db snatch in remaining time (50/35)

Rest :60

Score is total db snatches

Metcon (Time)

3 rounds

150ft farmers carry (ahap)

400m run

Everyday Athletes Now – CrossFit

Bench Press (5×8 ahap)

Metcon (Time)

800m run

6 rounds of the chief (135/95)

400m run

4 rounds of the chief

200m run

2 rounds of the chief

“The Chief”

3 Power Cleans 6 push-ups 9 air squats

Everyday Athletes Now – CrossFit

Push Press (In 10 min find a 1RM)

Split Jerk (In 10 min find a 1RM)

Metcon (AMRAP – Rounds)

Every 3 minutes until failure:

15/12 burpees

12 Front rack lunges (95/65)

3 pull-ups

Rest remainder

*increase by 3 pull-ups each round

Metcon (Time)

100′ sled push

4-6 plates

*down and back on turf

Everyday Athletes Now – CrossFit

Back Squat (3RM)

Metcon (AMRAP – Reps)

9 min AMRAP:

Ascending reps lower weight

2 thrusters 135/95

10/7 cal row

4 thrusters 115/75

10/7 cal row

6 thrusters 95/65

10/7 cal row

Thruster weight remains the same if you achieve higher than 6 rep range. Continue with 10/7 cal row as thruster reps increase at 95/65.

Metcon (Time)

For time:

30/18 calorie row

15/12 pull-ups

20/12 cal row

12/9 pull-ups

10/6 cal row

9/6 pull-ups

Everyday Athletes Now – CrossFit

Snatch ( 3 attempts for 1RM )

Clean and Jerk (3 attempts 1RM )

Metcon (Time)

5 rft

8 deadlifts

25 double unders

8 Power Cleans

25 du

8 push jerk

25 du