Everyday Athletes Now – CrossFit

Bench Press (5×8 ahap)

Metcon (Time)

800m run

6 rounds of the chief (135/95)

400m run

4 rounds of the chief

200m run

2 rounds of the chief

“The Chief”

3 Power Cleans 6 push-ups 9 air squats

Everyday Athletes Now – CrossFit

Push Press (In 10 min find a 1RM)

Split Jerk (In 10 min find a 1RM)

Metcon (AMRAP – Rounds)

Every 3 minutes until failure:

15/12 burpees

12 Front rack lunges (95/65)

3 pull-ups

Rest remainder

*increase by 3 pull-ups each round

Metcon (Time)

100′ sled push

4-6 plates

*down and back on turf

Everyday Athletes Now – CrossFit

Back Squat (3RM)

Metcon (AMRAP – Reps)

9 min AMRAP:

Ascending reps lower weight

2 thrusters 135/95

10/7 cal row

4 thrusters 115/75

10/7 cal row

6 thrusters 95/65

10/7 cal row

Thruster weight remains the same if you achieve higher than 6 rep range. Continue with 10/7 cal row as thruster reps increase at 95/65.

Metcon (Time)

For time:

30/18 calorie row

15/12 pull-ups

20/12 cal row

12/9 pull-ups

10/6 cal row

9/6 pull-ups

Everyday Athletes Now – CrossFit

Snatch ( 3 attempts for 1RM )

Clean and Jerk (3 attempts 1RM )

Metcon (Time)

5 rft

8 deadlifts

25 double unders

8 Power Cleans

25 du

8 push jerk

25 du

Everyday Athletes Now – CrossFit

Metcon (Time)

For time:

50 back squats 95/65

50 kbs

400m run

50 deadlifts 95/65

50 thrusters 95/65

200m run

50 shoulder to overhead

50 pull-ups

Everyday Athletes Now – CrossFit

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Box Jumps (1×1 Max Height)

Metcon (Time)

For time:

40 db snatch(55/35)

20 Box Jump(24/20)

10 ttb

30 db snatch

20 Box Jump

10 ttb

20 db snatch

20 Box Jump

10 ttb

10 db snatch

20 Box Jump

10 ttb

Everyday Athletes Now – CrossFit

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Metcon (Time)

4 rounds

10 db push press

10 step ups

10 cal row

Shoulder Press (1RM)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

50′ walking lunges (35’s/20’s)

3 rope climbs (30 ring rows)

20/12 cal row

Everyday Athletes Now – CrossFit

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Overhead Squat (3 attempts at max rep bodyweight )

Score is total reps over 3 sets

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (No Measure)

4 min

Max distance farmers carry(70/53)

Everyday Athletes Now – CrossFit

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Back Squat (1RM)

Metcon (Time)

5rft

7 front squats (185/115)

100m run

10 kb swings

Rest :90

Metcon (AMRAP – Rounds)

Amrap 5

Max sets of 4 strict pull-ups