Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Low pause hang snatch warmup 4×3 @50%

Hang Snatch (x2 @85% every 2 minutes for 12 minutes)

Deadlift (4×2 ahap )

Metcon (Time)

For time:

50 wall balls(20/14)

10 pull ups

40 wall balls

8 pull ups

30 wall balls

6 pull ups

20 wall balls

4 pull ups

10 wall balls

2 pull ups

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Reps)

Partner:

25 min:

60 deadlifts 135/95

30 box jumps

60 front squats

30 burpees

60 push press

30 pull-ups

Then AMRAP in remaining time:

Clean and jerks

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Everyday Athletes Now – CrossFit

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Back Squat (3×3 @92%)

Metcon (AMRAP – Rounds and Reps)

Amrap 20

6 squat snatch(135/95)

12 Box Jump overs (24/20)

18 calorie row

Romanian Deadlift (5×12)

Everyday Athletes Now – CrossFit

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Hang Power Clean (5×3 @80%)

Split Squats (4×8 each )

*Front foot elevated

*kb ahap

Metcon (AMRAP – Rounds and Reps)

Amrap 15

15 kb swings (53/35)

15 Burpees

15 air squats

15 push-ups

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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Warm-up (No Measure)

Pause low hang(below knee) snatch warmup 4×3 @50%

Hang Snatch (3 reps @70% every 2 minutes for 12 minutes)

Deadlift (3×3 heavy)

Metcon (AMRAP – Reps)

Amrap 12

Climbing:

3 sumo dl high pulls(115/85)

3 chest to bar

3 hand stand push-ups

6 sdlhp

6 chest to bar

6 hspu

9,9,9…

Cash Out

Pistols (6×12 )

Add weight if needed

Everyday Athletes Now – CrossFit

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Back Squat (5×5 @77.5%)

5 strict ring dips in between each set

Bench Press (3×5 ahap )

Metcon (AMRAP – Rounds and Reps)

Amrap 8

4 power cleans (185/135)

4 bar muscle ups (scale chest to bar)

Farmer’s Carry (7x 50′)

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10)

Warm-up (No Measure)

Pause Power position warmup 4×3@ 50%

Hang Clean (1 rep every 2 minutes @90% for 12 min)

Metcon (No Measure)

4 rounds not for time

20 knees to elbows

10 barbell rows(ahap)

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @90%)

Metcon (3 Rounds for reps)

3 rounds

Amrap 4:

30/24 cal row

20 kb swings (70/53)

Max hand stand push-ups

Rest 2:00

Metcon (No Measure)

Tabata flutter kicks

:20/:10

Metcon (3 Rounds for weight)

2 kb deadlift 3×20 (70/53)