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

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