Everyday Athletes Now – CrossFit

Warm-up (No Measure)

3 rounds

15 barbell goodmornings

15 push-ups

Snatch (3x max reps every 3 minutes)

Touch and go

Set 1 75%

Set 2 80%

Set 3 85%

Metcon (5 Rounds for reps)

5 rounds

5:00

21 sumo high pull(95/65)

21 thrusters

Max cal row

Everyday Athletes Now – CrossFit

Back Squat

1×8 @50%

1×6 @75%

1xamrap

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Ring Dips

Sets of 5 to 20

Sets of 4 to 36

Sets of 3 to 51

Sets of 2 to 61

Sets of 1 to 66

Everyday Athletes Now – CrossFit

Metcon (Time)

3rft

16 db snatch

10 cal row

Clean and Jerk (12 reps every 3 minutes for 12 minites)

135/95

Metcon (3 Rounds for reps)

Every 5 min for 15 minutes

Row 500m

15 bar facing burpees

Everyday Athletes Now – CrossFit

Snatch (3 sets @70%)

1 snatch from floor plus max reps hang snatch

Rest 3:00 between sets

Metcon (Time)

3 rounds

50 db front rack reverse lunge (50/35)

30 Box Jump overs

60 du

Deadlift (3-6-9-12 ahap)

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 4

10 cal row

5 Power Cleans (155/105)

Metcon (Time)

Front squat x40 @62%

For time

Metcon (AMRAP – Rounds and Reps)

Amrap 14

10 db deadlifts (50/35’s)

20 wall balls (20/14)

6 handstand push-ups

Metcon (3 Rounds for reps)

Amrap 3

27/15 cal row

Max ring dips

Rest 2:00

Amrap 3

60 air squats

Max cal row

Rest 2:00

Amrap 3

30/25 ring dips

Max air squats

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

20 min

Rope climb technique work

Metcon (4 Rounds for reps)

4 rounds

Amrap 4

10 wall balls

10 pushups

100′ farmers carry (70/53)

Rest 2:00

Everyday Athletes Now – CrossFit

Clean (Max touch and go reps)

Set 1 @70%

Set 2 @75%

Set 3 @80%

Metcon (5 Rounds for reps)

5 rounds

4:00

20 ohs (115/85)

30 sit-ups

Max cal row

*no rest

DB Snatch (3xamrap unbroken touch and go)

60-70/40-50lb

Everyday Athletes Now – CrossFit

Back Squat (1xamrap)

Heavier weight than last week.

1×8 @50% working weight

1×6 @75% working weight.

1x amrap at working weight

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Everyday Athletes Now – CrossFit

Metcon (Time)

3RFT

15 goblet squats (53/35)

12 pull ups

Metcon (Time)

For time

10 squat snatch(115/75)

25 hand stand push-ups

10 squat snatch

25 hand stand push-ups

10 squat snatches

Metcon (5 Rounds for reps)

EMOM 15

20 kb swings(70/53)

20 goblet squats (70/53)

20 push-ups

*alternate movements

Everyday Athletes Now – CrossFit

Squat clean + hang clean (3x 1 from floor + max hang @70%)

Metcon (Time)

3 rft

30 Box Jump overs (24/20)

20 db ground to overhead (50/35)

Deadlift (2-4-6-8 ahap )