Everyday Athletes Now – CrossFit

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Squat Snatch + 2 Hang Snatch (EOMOM for 14min)

Good Mornings (3×25(105/70))

Metcon (6 Rounds for reps)

Every 3:00 for 18min

10 ttb

10 clean and jerk (135/95)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 each Stretch

Hip Flexor

Frog stretch

Pigeon

Hamstring

Pec

Lat

DumbBell Row (5×10 each side AHAP)

20 Band Triceps between each set

Metcon (9 Rounds for time)

3x(3x300m) run

Jog/walk :90 between sprints

Rest 3:00 Between sets
*This should be ran at your PR 1 Mile tempo. If you have not ran a fastest 1 Mile, it shouldnt be a full out 300m sprint

Everyday Athletes Now – CrossFit

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Sumo Deadlift (10×3 @ 65% EMOM)

Glute-Ham Raises (4×6)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

40′ hand stand walk (20 shoulder taps)

12 db snatch (70/50)

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

burpee box jump over

sit ups

Everyday Athletes Now – CrossFit

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Power Clean + Push Jerk (5×5 @75%)

rest 2:00 between sets

Seated Dumbbell Press (4×8 AHAP)

Metcon (Time)

For Time:

70/50 cal on rower

75 pushups

50 thrusters (75/55)

25 bar muscle ups (ctb)

Everyday Athletes Now – CrossFit

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Box Squat (6×3 @ 80+%)

Split Squats (3×10 each side)

tempo 2:1

Metcon (Time)

4RFT

21 sumo dl high pull (95/65)

3 rope climbs

400m run

Everyday Athletes Now – CrossFit

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Bench Press (5×4 @85% of 2RM)

Push-ups (5×10 *from deficit)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

7 Deadlift (225/185)

50′ Farmers Carry (135/95)

7 Strict HSPU

Everyday Athletes Now – CrossFit

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Double-Unders (4x 1:00)

Metcon (10 Rounds for reps)

Every 2:00 for 20min

Run 200m

Max Situp

Metcon (Time)

4 rounds

25 Hip Circle Squats

25 Band Pull Aparts

25 Ring Rows

Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×3 AHAP)

Chest-To-Bar Pull-ups (5×6 STRICT)

tempo 2:1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Thrusters (95/65)

25′ handstand walk