Everyday Athletes Now – CrossFit

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Shoulder Press (3RM)

Back Rack Lunge (3x10ea AHAP)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

4 Power Snatch (155/105)

8 ring dips

12 box jump overs

Everyday Athletes Now – CrossFit

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Hang Snatch (2RM)

Metcon (AMRAP – Reps)

AMRAP 8

3 bar facing burpees

3 shoulder to overhead (135/85)

6

6

9

9

etc

Toes-To-Bar (3 x max reps)

Everyday Athletes Now – CrossFit

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Deadlift (5×8 @70%)

Metcon (Time)

With a partner

For time:

200′ Heavy sled push

100 kb swings (70/53)

200 sit ups

100 Goblet squats (70/53)

200′ heavy sled push

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10-15 minutes

Kipping Technique work

*motion

*rhythm

*stability/mobility

*pushing away from the bar

Paused Front Squat (5×3 @ 75%)

2 second pause at bottom

Weighted Hip Bridges (4×8 AHAP)

15 db bicep curls each round

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 burpees

20 air squats

10 box jumps

20 inverted rows

Everyday Athletes Now – CrossFit

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Metcon (4 Rounds for reps)

With a partner:

4 rounds

2:00 max sandbag over shoulder (150/100)

2:00 Max calorie row

Rest :60 between each movement

Metcon (AMRAP – Rounds and Reps)

With a partner:

AMRAP 20

300m Run

12 front squats (95/65)

40 DU

switch after complete round

Everyday Athletes Now – CrossFit

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Chaos (Time)

35/30 cal row

30/25 burpees

45/40 overhead squats (50/35)

40/45 pistols

25 box jump overs (30/24)

Metcon (Time)

For time:

12-9-6

Snatch (135/85)

bar muscle ups (c2b)

rest 2:00

21-15-9

snatch (85/55)

c2b (pullups)