Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Amrap 3

7 hang Power Cleans(65/95)

7 overhead squats

Power Clean (6 sets)

5 touch and go power cleans

Into

6 front rack lunges

Metcon (AMRAP – Rounds and Reps)

Partner wod

Amrap 20

4 squat snatch(135/95)

12 ttb

12 cal row

Each partner completes each exercise

Partner 1 snatch then partner 2 snatch

Partner 1 ttb then partner 2 ttb etc.

Everyday Athletes Now – CrossFit

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Deadlift (3×12 @50-55%)

Metcon (Time)

With a partner

7 rounds each

3 reps of (1 ring mu + 2 ring dips)

12 Box Jump overs(24/20)

One partner finishes before the next starts

Metcon (Time)

3 rounds

10 goblet squats (70/53)

8 hspu

Rest 1:00

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4×1:00 double under attempts

Romanian Deadlift (4×8 ahap)

10 single leg bridges between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 15

15 ring rows

15 tempo air squats

15 strict ttb(knee above hip)

Everyday Athletes Now – CrossFit

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Paused Front Squat (Build to a heavy 3 then 3×3@80%)

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Everyday Athletes Now – CrossFit

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Push Press (5×3 ahap)

Metcon (Time)

For time

200m run

10 bar muscle ups (ctb)

10 single arm db push press(50/35)

20 ctb(pull-ups)

20 db push press

30 pullups(jumping pull-ups)

30 db push press

200m run

Everyday Athletes Now – CrossFit

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Snatch pull + squat snatch (x1 @70% EMOM 15)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

12 db snatch(50/35)

15 sit-ups

30 du

Metcon (10 Rounds for reps)

Every 2:00 for 15:00

15 Burpee Box jumps

Everyday Athletes Now – CrossFit

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Metcon (Time)

4rft

12 empty bar ohs

10 bar facing burpees

8 strict pullups

Split Jerk (Find 3rm)

Metcon (Time)

2 rft

30 kbs(70/53)

35 situps

400m run

Everyday Athletes Now – CrossFit

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CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

20/15 cal row

10 db front squats (35/15)

10 sit ups

Clean and Jerk (x1 @80% 10min EMOM )

Metcon (Time)

3RFT

25 thrusters (45/35)

25/20 cal row

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2:00 each

Hip flexor stretch

Hamstring stretch

Frog stretch

Pigeon stretch

Pvc passthrough x15

Band pull apart x15

Hanging shrug x15

Wall slide x15

Bench Press (5×4 @75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 16

15 wall balls

30 situps

15 pushups