Everyday Athletes Now – CrossFit

Snatch Balance (6×3 60% of ohs)

Romanian Deadlift (4×8 ahap)

5 strict ring dips between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 20

50 air squat

25 push-ups

50 sit ups

25 kb swings

Everyday Athletes Now – CrossFit

Push Press (In ten minutes find 1RM)

Split Jerk (In ten minutes find 1RM)

Metcon (AMRAP – Rounds)

Every 3 minutes until failure

Row 20/15 cal

12 thrusters(95/65) (Rx+115/85)

3 pull-ups

Rest remainder

Increase pull ups by 2 reps each round

Metcon (AMRAP – Rounds)

Every 3 minutes until failure

Row 20/15 cal

12 thrusters(95/65) (Rx+115/85)

3 pull-ups

Rest remainder

Increase pull ups by 2 reps each round

Metcon (AMRAP – Rounds)

Every 3 minutes until failure

Row 20/15 cal

12 thrusters(95/65) (Rx+115/85)

3 pull-ups

Rest remainder

Increase pull ups by 2 reps each round

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

30 ttb

40 sit ups

50 supermans

Back Squat (3rm)

Metcon (Time)

For time

30/18 cal row

15/12 ctb

20/12 cal row

12/9 ctb

10/6 cal row

9/6 cal row

Everyday Athletes Now – CrossFit

Snatch (3 attempts to 1RM)

Clean and Jerk (3 attempts to 1RM)

Metcon (Time)

5rft

8 deadlifts(135/95)

Rx+(155/105)

25 du

8 Power Cleans(135/95)

Rx+(155/105)

25 du

8 push jerk(135/95)

Rx+(155/105)

25 du

Everyday Athletes Now – CrossFit

Split Jerk (8×1 @90%)

Sumo Deadlift (3×9 ahap)

Metcon (5 Rounds for reps)

5 rounds

Amrap 2

10 clean and jerk

Max bar facing burpees

Rest 2:00

95/65

135/95

155/115

185/135

195/145

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

5 rounds:

***Must switch every 5 reps***

60 power cleans 155/125

60 burpee box jump overs

60 wallballs

(2 partners must hold top of deadlift while other partner is working)

30 shoulder to overhead

(2 partners must hang from pull-up bar while other partner is working)

30 Plate hug squats 45/25 (2 partners must hold plates overhead while other partner is working)

Everyday Athletes Now – CrossFit

Snatch (7×1 @90%)

Back Squat (5×2 ahap)

Metcon (Time)

5 rounds

12 front squat(135/95)

15 ttb

18 db snatch (55/35)

Rest :90

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 10

12 cal row

9 deadlift high pull(135/95)

6 chest to bar

Metcon (Time)

3 rounds

100′ db overhead walking lunges(35/18)

15 Box jumps (24/20)

21 deadlifts (185/125)

Rest :90

Metcon (Weight)

4 rounds not for time

200′ farmers carry ahap

Everyday Athletes Now – CrossFit

Clean and Jerk (6×3 @80%)

Paused Front Squat (6×1 @90%)

Metcon (Time)

For time:

80 alternating pistols

60 single arm push press(55/35)

40 ring dips

Everyday Athletes Now – CrossFit

Power Snatch (4×1 @85%)

Snatch Grip Deadlift (4×1 ahap )

Metcon (AMRAP – Rounds and Reps)

Amrap 25:

Teams of 3

600m run(200m each)

50 cal row

60 wall balls