Everyday Athletes Now – CrossFit

View Public Whiteboard

Misfit snatch complex EMOM (1RM)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs
Ignore EMOM

Metcon (AMRAP – Reps)

AMRAP 12

100 Wall Balls

90 DU (250 singles)

30 MU(pullups)

Metcon (3 Rounds for reps)

3 rounds

AMRAP :90

max alt pistols

rest :60

AMRAP :90

max lateral bar burpees

rest :60

Everyday Athletes Now – CrossFit

View Public Whiteboard

Back Squat (5RM)

Metcon (Time)

5RFT

2 Rope Climbs (6 ground to rope/20 rung row)

25 sit ups

15 Shoulder to overhead (135/95)

10 Minute Row (Distance)

Max distance row

Everyday Athletes Now – CrossFit

View Public Whiteboard

Misfit Clean Complex (find 1RM)

Complex:

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

Metcon (Time)

2 RFT

40/30 cal row

30 Hang Clean and Jerk (135/95)

Metcon (5 Rounds for reps)

every 3:00 for 5 rounds

200m run

10 hspu

rest in remaining time

Everyday Athletes Now – CrossFit

View Public Whiteboard

Push Jerk (1RM)

from rack

Warm-up (No Measure)

AMRAP 5

400m run

25 box jumps

max wall balls

Metcon (Time)

for time:

20 power clean and split jerks @80% of jerk max

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 du

10 shoulder to overhead (115/75)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest 2:00 between lifts

Metcon (Time)

3 rounds

15 hip bridges (185/135)

25 band pressdowns

15 db curls

Metcon (No Measure)

Bike sprint tabata

8 rounds

:20on/:20 off

Everyday Athletes Now – CrossFit

View Public Whiteboard

Clean (1RM)

Metcon (AMRAP – Reps)

AMRAP 5

max rep clean @85%

Metcon (3 Rounds for reps)

AMRAP 5 x3 rounds

200m Run

21 Deadlifts (185/135)

max rope climbs

rest 2:00

Everyday Athletes Now – CrossFit

View Public Whiteboard

Back Squat (3RM)

Warm-up (No Measure)

AMRAP 4

8 goblet squats

6 burpees

8 cal row

Metcon (Time)

3RFT

12 thrusters (135/95)

16 bar facing burpees

20 TTB

Everyday Athletes Now – CrossFit

View Public Whiteboard

Snatch (1RM)

Metcon (AMRAP – Reps)

AMRAP 5

Max snatch at 85%

Metcon (Time)

For time

75/60 cal row

50 wall balls

25 box step overs (35/25)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Back Squat (8×3 @70%)

Power Snatch (4×1 @90%)

Snatch Pull (4×1 @115%)

Metcon (Time)

For Time

25 Front Squats (185/135)

100′ hand stand walk (50 shoulder taps)

25 Front Squats