Everyday Athletes Now – CrossFit

View Public Whiteboard

Squat Clean (Build to a 1RM)

Metcon (Time)

For time

60 one arm db clean and jerk(50/35)

50 push-ups

40 alternating db squat snatch

30 hand stand push-ups

20 db ohs

10 hand stand pushups

25 min cap

Everyday Athletes Now – CrossFit

View Public Whiteboard

Front Squat (7×1 @90%)

Split Jerk (7×1 building)

Metcon (Time)

For time

100 front squats (135/95)

Every break complete 10 hand stand pushups

Everyday Athletes Now – CrossFit

View Public Whiteboard

Snatch (x1 @80% every :30 for 6 min )

Metcon (Time)

3 rft

12 hang Power snatch (135/95)

12 push press

12 bar facing burpees

Rest :60

Split Squats (3×10)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Warm-up (No Measure)

4 rounds

1:00 double under work

1:00 rest

Bench Press (5×3 ahap)

15 band pull aparts between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30 alternating walking lunge

10 inch worms

30 alternating step ups

100′ overhead plate carry (45/25)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Clean and Jerk (5×5 tng ahap)

Metcon (Time)

For time

9 Power clean(185/115)

9 front squat

9 push jerk

27 sit ups

6 Power Cleans

6 front squat

6 push jerk

18 sit ups

3 Power Cleans

3 front squats

3 push Jerks

9 sit ups

Everyday Athletes Now – CrossFit

View Public Whiteboard

Deadlift (5×3 @87.5%)

Metcon (Time)

4rft

12 C2B Pull Ups (RX+ 8 muscle up)

15 double kb deadlift (70/53)

Rest :90

Metcon (Time)

5rft

10/7 cal row

15 kb swings (70/53)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (Time)

Partner wod!

60 deadlifts

30 Burpees

60 front squats

30 Burpees

60 push press

30 Burpees

60 clean and jerk

(135/95)

One partner working at a time. Break up reps as you choose