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 )

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Reps)

Amrap 3

15 cal row

15 burpees

Max wall balls

Metcon (Time)

Front squat 40 reps for time @60%

Rack as needed

Metcon (Time)

10 rounds

2 rope climbs (20 ring rows)

2 squat clean thrusters (185/125)

Metcon (2 Rounds for reps)

Amrap 6

Run 800m

30 ohs (95/65)

Max ttb

Rest 3:00

Amrap 6

6 muscle ups (ctb⏩pull-ups)

9 db Power Cleans

12 db front rack reverse lunges

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

10 min kipping technique work
Any or all of

-swings

-swing with kip

-work on rhythm

Front Squat (8×3 @60%)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

100′ walking lunges

100’farmers carry(53/70)

100′ overhead plate carry (25/45)

Metcon (No Measure)

EMOM 15

1: 30 air squats

2: 1min plank

3: 15 push-ups

Everyday Athletes Now – CrossFit

Snatch (Max effort touch and go)

Every 3 minutes complete max rep touch and go (full or power)

Round 1 @70%

Round 2 @75%

Round 3 @80%

Metcon (5 Rounds for reps)

5 rounds

3:00

20 kb swings (70/53)

20 alternating pistols

Max du

No rest

Cash Out

Push Jerk (3x max unbroken (95/135))

Everyday Athletes Now – CrossFit

Back Squat (1x amrap )

Choose weight you think you can get 8-12 reps

One set of 8 @ 50%

One set of 6 @ 75%

One set at chosen weight of as many as possible

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Metcon (AMRAP – Rounds)

Death by unbroken ctb

Min 1: 1ctb

Min 2: 2ctb

Etc.

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 4

Row 150m

10 db push press

Metcon (AMRAP – Rounds and Reps)

Amrap 12

5 deadlifts(255/165)

10 Box jumps(24/20)

15 wall balls(20/14)

Metcon (6 Rounds for reps)

Every 3 minutes for 18 minutes

15/9 cal row

12 bar facing burpees

10 Power snatches(135/85)

Everyday Athletes Now – CrossFit

Push Jerk (1RM )

Metcon (Time)

3rft

10 power snatch(125/85)

15 ctb

Metcon (5 Rounds for reps)

5 rounds

3 min

30 wall balls(20/14)

10 ring dips

Rest remaining time

*add 2 reps to each each round