Everyday Athletes Now – CrossFit

Push Jerk (1RM )

Metcon (Time)

3rft

10 power snatch(125/85)

15 ctb

Metcon (5 Rounds for reps)

5 rounds

3 min

30 wall balls(20/14)

10 ring dips

Rest remaining time

*add 2 reps to each each round

Everyday Athletes Now – CrossFit

Deadlift (1x amrap @60%)

18.0 (Time)

21-15-9

Db snatch (50/35)

Burpees over dumbbell

Metcon (AMRAP – Rounds and Reps)

Amrap 12

30 du

10 ttb

10 Power Cleans (135/95)

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

5 rounds

:60 du

:60 rest

Deadlift (1rm)

Metcon (AMRAP – Rounds and Reps)

Amrap 13

30 air squats

15 ttb

15 pushups

30 kb swings (53/35)

Everyday Athletes Now – CrossFit

Misfit snatch complex EMOM (1rm)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

Metcon (Time)

For time:

50 ctb

50 thrusters (75/55)

800m run

Everyday Athletes Now – CrossFit

Back Squat (5rm)

Metcon (Time)

3RFT

500m row

15 bar facing burpees

30 db snatches (35/50)

Metcon (5 Rounds for reps)

5 rounds

Every :90

5 ctb

5 shoulder to overhead (155/115)

Everyday Athletes Now – CrossFit

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Strength

Misfit Clean Complex (1 RM)

Complex:

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15 Calories on Rower

15 Handstand Push-Ups

15 Hang Power Snatch 95/65lbs

Everyday Athletes Now – CrossFit

Squat Clean (4×5 @75-80%)

Metcon (Time)

For time:

30-20-10

Power snatch (115/75)

Situpsx2(60-40-20)

Metcon (10 Rounds for reps)

EMOM 10

Max strict pull ups

Max calorie row

*alternate movements

Everyday Athletes Now – CrossFit

Back Squat (3×10 @65%)

Metcon (Time)

5rft

21 db snatch(50/35)

9 burpees

1 legless rope climb

Metcon (Time)

6 rft

250m row

10 ring dips

Everyday Athletes Now – CrossFit

Clean Pull (5×5 100% of clean)

Deadlift (4×2 ahap)

Metcon (AMRAP – Rounds and Reps)

Amrap 16

10 wall balls(20/14)

20 step ups(20/14)

30 sit ups

Everyday Athletes Now – CrossFit

Misfit snatch complex EMOM (3 reps every 2:00 for 8:00)

misfit snatch complex

Squat snatch

Ohs

Hang snatch

Ohs

Push Jerk (5×3 @85%)

Metcon (4 Rounds for reps)

4 rounds

AMRAP 2

Db thrusters (50/35)

Max du

R1-25

R2-20

R3-15

R4-10