Everyday Athletes Now – CrossFit

View Public Whiteboard

Power Clean (3×3 70%)

Clean Pull (3×3 80%)

Back Squat (3×5 75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 9

6 strict pull ups

9 front squats (135/95)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Sumo Deadlift (8×3 65%)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

50 du

15 ttb

30 du

10 ttb

Metcon (No Measure)

8 rounds

:30 work/:30 rest

Suitcase carry (53/35)

Switch hands each interval

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (No Measure)

Emom 8

1-4: 4 snatches (135/95)

5-8: 6 clean and Jerks (135/95)

Metcon (3 Rounds for reps)

Amrap 5:

400m run buy in

12 deadlifts (185/135)

12 Burpees over bar

Rest 5:00

Amrap 5:

400m run buy in

9 deadlifts (225/155)

9 Burpees over bar

Rest 5:00

Amrap 5:

400m run buy in

6 deadlifts (275/185)

6 Burpees over bar

Everyday Athletes Now, Everyday Athletes Now – CrossFit

View Public Whiteboard

Snatch (3×3 80%)

Back Squat (5×6 78%)

Metcon (Time)

For time

27-31-15-9

Calorie Row

Kb swing(53/35)

Overhead squat(75/55)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Amrap 8

3 pull-ups

5 thrusters (135/95)

Metcon (Time)

3RFT

40 cal row

20 ttb

10 hang Power snatches (115/80)

Everyday Athletes Now – CrossFit

View Public Whiteboard

Clean and Jerk (3x(3+1) 75%)

Clean Pull (3×3 95%)

Front Squat (3×4 75%)

Metcon (Time)

10 rounds

5 squat cleans (135/95)

30 double unders

Rest 1:00 between rounds

Everyday Athletes Now – CrossFit

View Public Whiteboard

Weighted Hip Bridges (4×8)

Split Squats (4×10 each leg )

Front foot elevate (45# bumper)

KB each hand (18/35)

Metcon (AMRAP – Rounds and Reps)

Amrap 18

12 Burpees

9 db clean (35/50)

6 pull-ups

Rest :60

Everyday Athletes Now – CrossFit

View Public Whiteboard

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here