Everyday Athletes Now – CrossFit

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Power Clean (5×3 80%)

Split Jerk (5×3 75%)

Push Press (5×3 80%)

Metcon (AMRAP – Reps)

Ascending ladder for 7 minutes:

1 Power clean(155/105), 30 du

2 Power Cleans, 30 du

3 Power Cleans, 30 du

Everyday Athletes Now – CrossFit

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Metcon (No Measure)

EMOM 10:

1-5: 4 snatches (135/95)

6-10: 6 clean and Jerks (135/95)

Metcon (Time)

For time:

3 rounds burgeron beep test

50/35 cal row

3 rounds burgeron beep test

50/35 cal row

3 rounds burgeron beep test

50/35 cal row

Burgeron beep test:

7 thrusters(75/55)

7pullups

7 Burpees

Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×4 as heavy as possible )

Back Rack Lunge (3x8each leg )

Metcon (Time)

For time

30 hang Power Cleans (135/95)

10 Burpees

20 hang Power Cleans

10 Burpees

10 hang Power Cleans

10 Burpees

Everyday Athletes Now – CrossFit

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Power Clean (3×3 70%)

Clean Pull (3×3 80%)

Back Squat (3×5 75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 9

6 strict pull ups

9 front squats (135/95)

Everyday Athletes Now – CrossFit

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Sumo Deadlift (8×3 65%)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

50 du

15 ttb

30 du

10 ttb

Metcon (No Measure)

8 rounds

:30 work/:30 rest

Suitcase carry (53/35)

Switch hands each interval

Everyday Athletes Now – CrossFit

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Metcon (No Measure)

Emom 8

1-4: 4 snatches (135/95)

5-8: 6 clean and Jerks (135/95)

Metcon (3 Rounds for reps)

Amrap 5:

400m run buy in

12 deadlifts (185/135)

12 Burpees over bar

Rest 5:00

Amrap 5:

400m run buy in

9 deadlifts (225/155)

9 Burpees over bar

Rest 5:00

Amrap 5:

400m run buy in

6 deadlifts (275/185)

6 Burpees over bar

Everyday Athletes Now, Everyday Athletes Now – CrossFit

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Snatch (3×3 80%)

Back Squat (5×6 78%)

Metcon (Time)

For time

27-31-15-9

Calorie Row

Kb swing(53/35)

Overhead squat(75/55)