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

Everyday Athletes Now – CrossFit

Deadlift (1x amrap @60%)

18.0 (Time)

21-15-9

Db snatch (50/35)

Burpees over dumbbell

Metcon (AMRAP – Rounds and Reps)

Amrap 12

30 du

10 ttb

10 Power Cleans (135/95)

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

5 rounds

:60 du

:60 rest

Deadlift (1rm)

Metcon (AMRAP – Rounds and Reps)

Amrap 13

30 air squats

15 ttb

15 pushups

30 kb swings (53/35)

Everyday Athletes Now – CrossFit

Misfit snatch complex EMOM (1rm)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

For time:

50 ctb

50 thrusters (75/55)

800m run

Everyday Athletes Now – CrossFit

Back Squat (5rm)

Metcon (Time)

3RFT

500m row

15 bar facing burpees

30 db snatches (35/50)

Metcon (5 Rounds for reps)

5 rounds

Every :90

5 ctb

5 shoulder to overhead (155/115)