Everyday Athletes Now – CrossFit

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Back Squat (4×4 @80%+)

Metcon (Time)

3RFT

20 alternating pistols

15 hang Power snatch(115/85)

10 pull ups

Metcon (4 Rounds for reps)

4 rounds

:90 row for distance

10 db push press

Rest :60

Everyday Athletes Now – CrossFit

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Squat Snatch (5×3 starting at 80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

4 power cleans(185/115)

8 db lunge step ups(50/35)

12/9 cal row

Metcon (4 Rounds for reps)

4 rounds

15 Burpees box jumpovers

50 du

Rest 2:00

Everyday Athletes Now – CrossFit

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Metcon (Time)

3 rounds

200m run

10 push jerk (115/75)

Split Jerk (4×2 @75-85% building)

Metcon (Time)

For time

1k row

50 db push press (50/35)

50 ctb

Everyday Athletes Now – CrossFit

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Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

15 ohs(75/55)

15 push-ups

15 cal row

Squat Snatch (x1 EMOM 10 @80%)

Metcon (Time)

8rft

12 walking lunges

9 ttb

6 Power Cleans (135/95)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

5 rounds

15 pullups

10 goblet squats (53/35)

Front Squat (5×3 @80%+)

Metcon (Time)

3rft

20 wall balls

30 sit-ups

15 ring dips

Metcon (3 Rounds for reps)

3 rounds

2 min row for calories

Rest 1:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Walking knee hug/lunge

Walking quad pull/rdl

Walking lateral lunge

Inchworms

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

3 Squat Cleans (85/125)

6 Bar Facing Burpees

Squat Clean (5×3 @80%+)

Metcon (Time)

4rft

500/400m row

30 ohs(75/55)

Everyday Athletes Now – CrossFit

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

Metcon (Time)

4 rounds

400m run

3 rope climbs(30 ring rows)

8 push Jerks (155/105)

Metcon (5 Rounds for reps)

Every 3 min for 15min

15 calorie row

15 front squats(135/95)

15 hand stand pu

Everyday Athletes Now – CrossFit

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Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Cash Out

Back Rack Lunge (4×6 Each |Leg AHAP)

1000m Row (Time)

Max Effort 1000m Row