Everyday Athletes Now – CrossFit

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Push Jerk (3×3 moderate,heavy,moderate)

Metcon (Time)

For time

10 muscle ups(pull ups)

20 front squats(135/95)

10 mu

30 shoulder to overhead(135/95)

10 mu

20 front squat

10 mu

Everyday Athletes Now – CrossFit

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Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

:30 each

Pec stretch

Lat stretch

Hip flexor stretch

Pigeon stretch

Then :

3 rounds

20 overhead squats

20 push press

Split Jerk (10 min EMOM x1 @80%)

Metcon (Time)

3RFT

40 wall balls

Run 400m

Metcon (No Measure)

20 min bike or row

Steady, easy pace

Everyday Athletes Now – CrossFit

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Squat Clean (5×3 @80%+)

Metcon (AMRAP – Rounds and Reps)

Amrap 13

10 wall balls

10 ring rows

10 sit ups

Metcon (Time)

4 rounds for time

100m run

21 pullups

21 air squats

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

12 goblet squats

12 ring dips

Back Squat (4×4 starting @80%)

Metcon (Time)

21-15-9

Db squat clean(50/35)

Hand stand push ups

Metcon (AMRAP – Rounds and Reps)

Amrap 12

12/8 cal row

9ttb

Rest :30

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Amrap 3

4 squat clean thrusters(115/75)

10/8 cal row

Squat Snatch (5×3 start at 80%)

Metcon (Time)

For time

15 deadlift (225/155)

15 bar facing burpees

12

12

9

9

6

6

3

3

Everyday Athletes Now – CrossFit

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Metcon (Time)

Front squat

50 reps for time @67%

Metcon (Time)

6rft

50 du

6 power snatch (135/95)

Metcon (3 Rounds for reps)

Amrap 4

7 push jerk (155/105)

7 lateral burpees

Rest :60

Amrap 3

Max distance hand stand walk

(Hand stand hold)

Rest :60

Anrap 4

7 push jerk(155/105)

7 lateral burpees

Everyday Athletes Now – CrossFit

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Rope climb technique work (20 min)

Rope climb txhnique with 3-5 rope climbs
-Work on technique

-work on climbs

-work on legless climbs

Metcon (AMRAP – Rounds and Reps)

Amrap 15

15 goblet squats(53/35)

15 Burpees

15 kb swings(53/35)

Durante Core (Time)

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– Rest 1 min –

Everyday Athletes Now – CrossFit

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Clean (3 rounds touch and go max reps)

Every 3 min

75%

80%

85%

Metcon (5 Rounds for reps)

Five 6:00 rounds

40 wall balls(20/14)

30 db snatch(50/35)

Max cal row

Everyday Athletes Now – CrossFit

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Back Squat (1x amrap )

1×8 @50% of chosen wt

1×6 @75%

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon (Time)

6rft

4 strict pull-ups

8 t2b

12 single arm ohs (50/35)

Rest :60