Everyday Athletes Now – CrossFit

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Power Snatch (7×4 tng @ 70%)

Overhead Squat (7×3 @70%)

3 sec pause at bottom

Metcon (Time)

5 rft

5 Squat Clean Thrusters (155/105)

2 Rope Climbs

20 Situps

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min

Hand Stand Technique work

Warm-up (No Measure)

Hip work :all with hip circle

3 Rounds of 12 each

Bridges

Clams

Kickbacks

Goblet Squats

3 rounds of 20 each

Banded Triceps

Banded biceps

Metcon (Time)

5RFT

Run 100m

15 DB/KB row(50/35)

Run 100m

Rest :90

Metcon (Time)

For Time:

Row 1000m

**20 V-ups every 250m

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min

Hand Stand Technique work

Warm-up (No Measure)

Hip work :all with hip circle

3 Rounds of 12 each

Bridges

Clams

Kickbacks

Goblet Squats

3 rounds of 20 each

Banded Triceps

Banded biceps

Metcon (Time)

5RFT

Run 100m

15 DB/KB row(50/35)

Run 100m

Rest :90

Metcon (Time)

For Time:

Row 1000m

**20 strict ttb every 250m

Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×2 AHAP)

Chest-To-Bar Pull-ups (Strict 6×5)

Tempo 2:1 (2 second decent)

Use bands to complete good form on all reps

Metcon (Time)

For Time: 20 min cap

50-35-20

Sumo DL HP (75/55)

Wall Balls (20/14)

Run 400m after 50 and 35*

Everyday Athletes Now – CrossFit

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Squat Clean and Jerk (x1 @80% Every 2:00 for 20min )

Romanian Deadlift (5×10)

tempo 2:1

(2 seconds down, fast up)

Metcon (AMRAP – Reps)

AMRAP 12

Climb the ladder

1 muscle up (ctb, pullup)

1 power snatch (135/95)

2/2,3/3, etc….

Everyday Athletes Now – CrossFit

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Box Squat (10×2 @60%)

:30-:45 sec rest between sets

Metcon (Time)

21-15-9

Power Cleans (155/105)

Box Jump Overs (24/20)

C2B

Cash Out

Metcon (Time)

For Time

With a Partner:

50 Sandbag Squats (150/100)

**must be completed in sets of 5

***Scale: Goblet squats (100/70)

Everyday Athletes Now – CrossFit

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Snatch Complex (Find 1RM)

Power Snatch + Squat Snatch + Hang Squat Snatch

Metcon (Time)

5RFT

3 Squat Snatch (135/95)

50′ hand stand walk (:45 attempt/work)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 DB Hang C&J (50/35)

10 HSPU

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 MINUTES

Hand Stand Technique work

Barbell Row (5×8 Building to a heavy last set)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Pushups

15 Inverted Rows on Barbell

25 Air Squats

Metcon (No Measure)

2 Rounds

20 Hip Circle Bridges

10 Barbell Bicep Curls

20 Band Pull Aparts

20 band Tricep Pressdowns