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Snatch pull + squat snatch (x1 @70% EMOM 15)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

12 db snatch(50/35)

15 sit-ups

30 du

Metcon (10 Rounds for reps)

Every 2:00 for 15:00

15 Burpee Box jumps

Everyday Athletes Now – CrossFit

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Metcon (Time)

4rft

12 empty bar ohs

10 bar facing burpees

8 strict pullups

Split Jerk (Find 3rm)

Metcon (Time)

2 rft

30 kbs(70/53)

35 situps

400m run

Everyday Athletes Now – CrossFit

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CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

20/15 cal row

10 db front squats (35/15)

10 sit ups

Clean and Jerk (x1 @80% 10min EMOM )

Metcon (Time)

3RFT

25 thrusters (45/35)

25/20 cal row

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Warm-up (No Measure)

2:00 each

Hip flexor stretch

Hamstring stretch

Frog stretch

Pigeon stretch

Pvc passthrough x15

Band pull apart x15

Hanging shrug x15

Wall slide x15

Bench Press (5×4 @75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 16

15 wall balls

30 situps

15 pushups

Everyday Athletes Now – CrossFit

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Back Squat (4×4 @80%+)

Metcon (Time)

3RFT

20 alternating pistols

15 hang Power snatch(115/85)

10 pull ups

Metcon (4 Rounds for reps)

4 rounds

:90 row for distance

10 db push press

Rest :60

Everyday Athletes Now – CrossFit

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Squat Snatch (5×3 starting at 80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

4 power cleans(185/115)

8 db lunge step ups(50/35)

12/9 cal row

Metcon (4 Rounds for reps)

4 rounds

15 Burpees box jumpovers

50 du

Rest 2:00

Everyday Athletes Now – CrossFit

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Metcon (Time)

3 rounds

200m run

10 push jerk (115/75)

Split Jerk (4×2 @75-85% building)

Metcon (Time)

For time

1k row

50 db push press (50/35)

50 ctb

Everyday Athletes Now – CrossFit

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Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 rounds

15 ohs(75/55)

15 push-ups

15 cal row

Squat Snatch (x1 EMOM 10 @80%)

Metcon (Time)

8rft

12 walking lunges

9 ttb

6 Power Cleans (135/95)