Everyday Athletes Now – CrossFit

Power Snatch (4×1 85%)

Snatch Pull (4×1 @100%)

Snatch Grip Deadlift (4×1 @110%)

Back Squat (8×3 @65% (on the minute))

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30 du

15 Power Cleans (115/85)

30 du

15 ttb

Everyday Athletes Now – CrossFit

Push Press (4×3 @85%)

Sumo Deadlift (3×9 ahap )

Metcon (Time)

4rft

500/400m row

15 Box Jump overs

21 pull-ups

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

Kipping technique 10min

Shoulder Press (4×5 @75%)

Metcon (AMRAP – Reps)

Ascending ladder for 12 minutes

3 thrusters (95/65), 3 Burpees

6 thrusters, 6 Burpees

9 thrusters, 9 burpees

Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 chin up

10 alternating lunges

10 push-ups

10 Box jumps

Everyday Athletes Now – CrossFit

Squat Clean (4×2 @70% paused at knee)

Squat Clean (7×1 @90%)

Back Squat (3×3 @85%)

Metcon (5 Rounds for reps)

EMOM 15

1: 20 db snatch (55/35)

2: 20 alternating pistols

3: 40 du

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 25

50 air squats

30 hang Cleans (95/65)

10 strict hand stand push-ups

Metcon (Time)

5 rft

100′ farmers carry (ahah)

25 push-ups

Everyday Athletes Now – CrossFit

Snatch (6×3 @75%)

Pausing OverHead Squat (6×2 @80%)

Pause 3 Seconds at Bottom

Metcon (AMRAP – Rounds and Reps)

Amrap 12

5 deadlifts (275/185)

10 bar facing burpees

15 situps

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Full RX Workout: (For Athletes who have been doing CrossFit for a minimum of 6 months)

AMRAP 37:

69 Double Unders

4 Rope Climbs (15′)

10 Clean & Jerks (135/95)

29 Wall Balls (20/14-10’/9′)

20 T2B

16 Burpee Box Jump Overs (24/20)

Scaled Option 1: (This is a Scaled Option for CrossFit athletes)

AMRAP 27:

69 Double Unders or Each do 69 Single Jump Ropes

4 Rope Climbs (15′) or modified Rope Climbs

10 Clean & Jerks (135/95) or (95/65)

29 Wall Balls (20/14-10’/9′)

20 T2B or Toes to Hips

16 Burpee Box Jump Overs or Burpee Step Ups (24/20)

Scaled Option 2: (This is a Scaled Option for participants who have never done CrossFit before)

AMRAP 17:

69 Single Jump Ropes (Each)

4 modified Rope Climbs

10 KBS

29 Wall Balls (14/10-10’/9′)

20 Sit-ups

16 Burpee Step Ups (20″)

We will have an “all stop” for two, 30 second and one 1 min, Memorial breaks throughout the workout to remember Schweitz. At these times all athletes will break, the music will stop and we will reflect on the Man Jason was, his family that’s navigating through life without his physical presence, and a community that lost a true hero and role model. At 9:30 mark(Schweitz and Jess’ Wedding Anniversary 9/30/11), 35:17 (Jacksons Birth, 3/5/17) and 1 min at 28:14 (Averys Birth 12/8/14).

Everyday Athletes Now – CrossFit

Split Jerk (6×3 @70-80%)

Sumo Deadlift (3×6 ahap )

Metcon (3 Rounds for reps)

3 rounds

Amrap 4

30 wall balls

15 ttb

20 wall balls

10 ttb

10 wall balls

5 ttb

Rest 2:00

Everyday Athletes Now – CrossFit

Bench Press (4×6 @82.5%)

Warm-up (No Measure)

10 min

Kipping technique work

Metcon (Time)

For time:

400m run

30 wall balls

30 Box jumps

400m run

21 kb swings

12 pull-ups

400m run

21 kb swings

12 pull-ups

400m run

30 wall balls

30 Box jumps

Everyday Athletes Now – CrossFit

Snatch (7×1 @80-90%)

Back Squat (X1 @90% Then 5×3 @82.5%)

Metcon (Time)

5 rft

5 squat cleans (185/125)

10 strict pull-ups