Everyday Athletes Now – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

Everyday Athletes Now – CrossFit

View Public Whiteboard

Clean Complex (Find 1RM)

Squat Clean + Front Squat + Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Deadlifts (250/185)

12/7 Calories row (or bike)

Metcon (Time)

**15 min cap

For Time:

10-9-8-7-6-5-4-3-2-1

Muscle ups (pullups)

Complete 25 DU before each round

Everyday Athletes Now – CrossFit

View Public Whiteboard

Box Squat (Find 1RM)

Box should leave you at parallel. Stop on the box…DO NOT BOUNCE!

Metcon (Time)

For time:

30-20-10

Shoulder to Overhead 135/95

TTB

Row for calories

Everyday Athletes Now – CrossFit

View Public Whiteboard

3-Position Squat Clean Complex (6×1 every 2:00)

High Hang Squat Clean (High Thigh)

Hang Squat Clean (Knee Level)

Squat Clean

Front Squat

Metcon (AMRAP – Rounds and Reps)

In Teams of 3, AMRAP 25:

9/6 Calorie Assault Bike

6 Burpees

100 Meter KB Run (50/35)

**Partners complete full rounds before switching.

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (3 Rounds for reps)

3 “Giant Sets”:

Max Effort Bodyweight Bench Press

Max Strict Pull-Ups

200 Meter Kettlebell Front Rack Carry (53’s/35’s)

Rest 3 Minute Between Efforts.

Back Squat (5×5 @80%)

Metcon (No Measure)

HIP WORK!

5 rounds:

Banded Bridge x12

Banded Clam x12

Banded Kickback x12

Banded Squat x12

Everyday Athletes Now – CrossFit

View Public Whiteboard

Push Press (On the 2:00)

On the 2:00 x 6 Rounds:

Rounds 1-2: 5 Push Presses

Rounds 3-4: 4 Push Presses

Rounds 5-6: 3 Push Presses

Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

Metcon (Time)

3 RFT **20min cap

200m Run

25 Wallballs (20/14)

20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

Metcon (No Measure)

Not For Time:

50 Banded Tricep Pushdowns

25 Banded Pull-Aparts

50 Banded Tricep Pushdowns

25 Banded Pull-Aparts