Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×3 AHAP)

Chest-To-Bar Pull-ups (5×6 STRICT)

tempo 2:1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Thrusters (95/65)

25′ handstand walk

Everyday Athletes Now – CrossFit

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Squat Clean and Jerk (x2 @75% EMOM for 16min )

Romanian Deadlift (5×10 heavier than last time)

Tempo 2:1

Metcon (Time)

3RFT

15 Clean and Jerk (135/95)

25 TTB

Everyday Athletes Now – CrossFit

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Box Squat (10×2 @62.5%)

rest :30-:60 seconds

Metcon (Time)

5RFT

7 Squat Snatch (135/95)

7 Muscle Ups (ctb)

THEN

Row 500m (only after last round)

Cash Out

Metcon (No Measure)

Sandbag Squats 4×10 (150/100)

Everyday Athletes Now – CrossFit

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Squat Snatch + Hang Snatch (x1 every 2:00 for 16 min AHAP)

Metcon (Time)

For Time:

15 shoulder to overhead (165/115)

15 bar facing burpees

30/20 cal row

10 shoulder to overhead

10 bar facing burpees

20/15 cal row

5 shoulder to overhead

5 bar facing burpees

10 cal row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 Min

Handstand Technique work

Good Mornings (3×25 )

Metcon (Time)

6RFT

200m Run

15 burpees

Rest 2:00

Cash Out

Warm-up (No Measure)

4 rounds

25 band tricep pressdowns

25 Banded Bicep Curls

25 Hip Circle Squats

Everyday Athletes Now – CrossFit

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Sumo Deadlift (10×3 @60% of 3RM (EMOM))

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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Everyday Athletes Now – CrossFit

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Power Clean + Push Jerk (5×5 @75%)

Rest 2:00 between sets

*reset each rep

Seated Dumbbell Press (4×7 Heavy)

Metcon (Time)

3 RFT

40 DB/KB Snatch (50/35)

150′ Overhead Walking Lunge (45/25) *plate

Everyday Athletes Now – CrossFit

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Box Squat (6×2 @80%)

Split Squats (3x10each side)

*barbell split squats

**tempo 2/1

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Everyday Athletes Now – CrossFit

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Bench Press (5×5 @80% of 2RM)

Push-ups (6×10)

**from 2″ deficit

Metcon (Time)

5rft

4 sandbad to shoulder (150/100) ((*scale 100/40lb slamball))

100′ sandbag carry

15 db push press (55/35)