Everyday Athletes Now – CrossFit

Warm-up (No Measure)

3 rounds

:90 double unders

:90 rest

Bench Press (5×3 building each set)

Barbell Row (5×8)

Metcon (AMRAP – Rounds and Reps)

Amrap 13

13 kb swings (53/35)

13 sit-ups

13 sumo deadlifts (155/105)

Everyday Athletes Now – CrossFit

Misfit Clean Complex (2 reps @70% every :90 for 9 minutes)

Complex:

Power Clean+push jerk+front squat+hang clean+split jerk

Metcon (Time)

5 rounds

15 push press(135/95)

20 pistols

400m run

Rest 2:00

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 20

250m row

15 power snatch (75/55)

15 ctb

Metcon (3 Rounds for reps)

3 rounds

2:00 max wall ball

:60 rest

:90 max ttb

:60 rest

:60 max Burpees over bar

:60 rest

Everyday Athletes Now – CrossFit

Power Snatch (4 rounds of singles @70% :90 on 2:30 rest)

Back Squat (3×5 @90% of 5rm)

Metcon (Time)

10 rft

10 thrusters (95/65)

250m row

Everyday Athletes Now – CrossFit

Squat Clean (4×5 @70%)

Row 1k as rest

Metcon (No Measure)

15 EMOM

10 clean and jerk (135/95)

40 du (30 Sec Attempts)

2 rope climbs (20 ring rows)

*alternate movements

Everyday Athletes Now – CrossFit

Power Clean (4 rounds of Singles @75% )

:90 of singles

2:30 rest

Back Squat (Work up to a heavy 5 rep)

Metcon (3 Rounds for reps)

3 rounds

Amrap 3

7 sumo dl high pull (235/95)

11 cal row

Rest 2:00

Everyday Athletes Now – CrossFit

Double-Unders (3 x 3min attempts)

Sumo Deadlift (5×5 ahap)

Metcon (Time)

Amrap 20

20 db thrusters(35/15)

20 situps

20 box jumps

20 pushups

Everyday Athletes Now – CrossFit

Misfit snatch complex EMOM (2 reps every :90 for 9 minutes)

EMOM 10

1 misfit snatch complex @70%

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

5 rft

100′ db lunges (50/35)

6 db Cleans

Metcon (Time)

6 rounds:

3 bar muscle ups(pull ups)

6 hand stand push-ups

9 kb swings(70/53)

Rest 2:00

Repeat for 5 rounds

Rest 2:00

Repeat for 4 rounds

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 12

30 front squats(115/75)

30 Box Jump overs

30 pull-ups

Metcon (4 Rounds for reps)

4 rounds

2:00 row for calories

1:00 Right arm db snatch(55/35)

1:00 left arm db snatch

2:00 rest

Deadlift (3×15 ahap )

Everyday Athletes Now – CrossFit

12 Days of Christmas Wod (Time)

1 C&J @ 135/95

2 Thrusters @ 135/95

3 Box Jumps @ 30/24

4 Deadlift @ 135/95

5 Bar Over Burpees

6 KB Swings @ 70/53

7 Hand Release Pushups

8 Toes 2 Bar

9 Wall Balls @ 20/14

10 Chest 2 Bar pullups

11 Pistols (total)

12 Front Squats @ 135/95