Everyday Athletes Now – CrossFit

Box Jumps (3×15)

Back Squat (Work up to heavy 5 rep set)

Metcon (Time)

For time

160 air squats

80 push ups

40 sit ups

3 legless rope climbs (30 ring rows)

Everyday Athletes Now – CrossFit

Front Rack Lunge (4x8each ahap )

Metcon (AMRAP – Rounds and Reps)

Amrap 20

20 du

20 kb swings

20 air squats

250m row

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

Misfit Clean Complex (x1 @70% EMOM 10)

Complex:

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

Push Jerk (4×5 @70%)

Metcon (6 Rounds for reps)

Every 3 minutes for 6 rounds:

Run 200m

15 deadlifts (225/155)

4 ring dips

*add 4 dips each round

Everyday Athletes Now – CrossFit

DB Strict Press

3 rounds of max reps with 25% of barbell press in each hand

Rest 1:00 between each set

Metcon (Time)

3RFT

30/24 cal row

20 ohs(115/85)

10 hand stand push-ups

Metcon (No Measure)

3 rounds

2:00 max hand stand walk(hand stand march)

Rest :60

2:00 max walking lunges

Rest :60

Everyday Athletes Now – CrossFit

Power Snatch (Singles at 60-75%)

5 rounds

:60 on

2:00 rest

Metcon (Time)

For time:

50 bar facing burpees

40 ctb

30 deadlifts (185/135)(rx+275/185)

20 Ring Dips (rx+ muscle ups)

1 mile run

Everyday Athletes Now – CrossFit

Front Squat (5RM)

Metcon (Time)

10 rounds

10 du

2 muscle ups(ctb)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Box Jump overs (24/20)

100′ farmers carry (70/53)

10 alternating pistols

*add 10 pistols each round

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

4 rounds nft

15 kb sumo deadlift

15 push press (barbell only)

15 air squats

15 band pull aparts

Barbell Row (5×8)

5 strict ring dips between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 20

10 kb swing(70/53)

10 ring row

10 walking lunge

10 push-ups

Everyday Athletes Now – CrossFit

Push Jerk (5×5 @65%)

Misfit snatch complex EMOM (X1 every minute for 10 min)

EMOM 10

1 misfit snatch complex @70%

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

5rft

12 front squats(135/95)

15 hspu

12 cal row

Everyday Athletes Now – CrossFit

Metcon (Time)

3RFT

15 db clean and jerk(50/35)

200m run

Metcon (5 Rounds for reps)

5 rounds

60 seconds max muscle ups(ctb: scale)

60 seconds rest

60 seconds max squat snatch(125/85)

60 seconds rest

Deadlift (3×12 ahap)

Everyday Athletes Now – CrossFit

Power Clean (5 sets 65% singles :60 on/2:00 rest)

Back Squat (5×5 @ 90% of 5RM )

Metcon (AMRAP – Rounds and Reps)

Amrap 10

50 du

10 push jerk(125/85)

10 pull ups