Everyday Athletes Now – CrossFit

Misfit snatch complex EMOM (2 reps every :90 for 9 minutes)

EMOM 10

1 misfit snatch complex @70%

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

5 rft

100′ db lunges (50/35)

6 db Cleans

Metcon (Time)

6 rounds:

3 bar muscle ups(pull ups)

6 hand stand push-ups

9 kb swings(70/53)

Rest 2:00

Repeat for 5 rounds

Rest 2:00

Repeat for 4 rounds

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 12

30 front squats(115/75)

30 Box Jump overs

30 pull-ups

Metcon (4 Rounds for reps)

4 rounds

2:00 row for calories

1:00 Right arm db snatch(55/35)

1:00 left arm db snatch

2:00 rest

Deadlift (3×15 ahap )

Everyday Athletes Now – CrossFit

12 Days of Christmas Wod (Time)

1 C&J @ 135/95

2 Thrusters @ 135/95

3 Box Jumps @ 30/24

4 Deadlift @ 135/95

5 Bar Over Burpees

6 KB Swings @ 70/53

7 Hand Release Pushups

8 Toes 2 Bar

9 Wall Balls @ 20/14

10 Chest 2 Bar pullups

11 Pistols (total)

12 Front Squats @ 135/95

Everyday Athletes Now – CrossFit

Box Jumps (3×15)

Back Squat (Work up to heavy 5 rep set)

Metcon (Time)

For time

160 air squats

80 push ups

40 sit ups

3 legless rope climbs (30 ring rows)

Everyday Athletes Now – CrossFit

Front Rack Lunge (4x8each ahap )

Metcon (AMRAP – Rounds and Reps)

Amrap 20

20 du

20 kb swings

20 air squats

250m row

Durante Core (Time)

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– Rest 1 min –

Everyday Athletes Now – CrossFit

Misfit Clean Complex (x1 @70% EMOM 10)

Complex:

Power Clean+push jerk+front squat+hang clean+split jerk

Push Jerk (4×5 @70%)

Metcon (6 Rounds for reps)

Every 3 minutes for 6 rounds:

Run 200m

15 deadlifts (225/155)

4 ring dips

*add 4 dips each round

Everyday Athletes Now – CrossFit

DB Strict Press

3 rounds of max reps with 25% of barbell press in each hand

Rest 1:00 between each set

Metcon (Time)

3RFT

30/24 cal row

20 ohs(115/85)

10 hand stand push-ups

Metcon (No Measure)

3 rounds

2:00 max hand stand walk(hand stand march)

Rest :60

2:00 max walking lunges

Rest :60

Everyday Athletes Now – CrossFit

Power Snatch (Singles at 60-75%)

5 rounds

:60 on

2:00 rest

Metcon (Time)

For time:

50 bar facing burpees

40 ctb

30 deadlifts (185/135)(rx+275/185)

20 Ring Dips (rx+ muscle ups)

1 mile run

Everyday Athletes Now – CrossFit

Front Squat (5RM)

Metcon (Time)

10 rounds

10 du

2 muscle ups(ctb)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Box Jump overs (24/20)

100′ farmers carry (70/53)

10 alternating pistols

*add 10 pistols each round

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

4 rounds nft

15 kb sumo deadlift

15 push press (barbell only)

15 air squats

15 band pull aparts

Barbell Row (5×8)

5 strict ring dips between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 20

10 kb swing(70/53)

10 ring row

10 walking lunge

10 push-ups