Everyday Athletes Now – CrossFit

Split Jerk (7×2 @80%)

Sumo Deadlift (3×3 ahap )

Metcon (Time)

3 rounds

300ft farmers carry (70/53)

100 du

20 kb goblet squats (70/53)

Rest 90 seconds

Everyday Athletes Now – CrossFit

Bench Press (6×3 @80%)

10 ttb each set

Metcon (AMRAP – Rounds and Reps)

Amrap 20:

10 thrusters(95/65)

30 cal row

20 ring rows

Everyday Athletes Now – CrossFit

Snatch (4×2 @70% )

Snatch (7×1 @90%)

Back Squat (Single at 90% then 5×3 @87%)

Metcon (Time)

10 rounds

4 pull ups

8 Burpees

12 db overhead squats (50/25)

(Alternate arms each round)

Rest :30

Everyday Athletes Now – CrossFit

Metcon (Time)

3 rounds

30 air squats

10 hang snatch (135/95)

30 air squats

10 hang snatch

30 air squats

Rest 3:00

Metcon (Time)

For time:

800m run

100 wall balls

800m run

Everyday Athletes Now – CrossFit

Weightlifting

Squat Clean and Jerk (6×3 @ 72.5-77.5%)

Front Squat (6×2 @ 80% (Pause Squats) )

After 6×2 then build to a heavy single. Max effort

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP Ladder

2 OH Squats (95/ 65) (Rx+ 115/85)

2 HSPU

4/4 6/6 8/8 10/10 12/12……
Continue adding 2 reps per round till you run out of time.

Cash Out

Pull-ups (12×5 Strict )

If you have strict pull ups easy do 12×5 Strict Chest to Bar Pull Ups

Everyday Athletes Now – CrossFit

Power Snatch (4×1 85%)

Snatch Pull (4×1 @100%)

Snatch Grip Deadlift (4×1 @110%)

Back Squat (8×3 @65% (on the minute))

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30 du

15 Power Cleans (115/85)

30 du

15 ttb

Everyday Athletes Now – CrossFit

Push Press (4×3 @85%)

Sumo Deadlift (3×9 ahap )

Metcon (Time)

4rft

500/400m row

15 Box Jump overs

21 pull-ups

Everyday Athletes Now – CrossFit

Warm-up (No Measure)

Kipping technique 10min

Shoulder Press (4×5 @75%)

Metcon (AMRAP – Reps)

Ascending ladder for 12 minutes

3 thrusters (95/65), 3 Burpees

6 thrusters, 6 Burpees

9 thrusters, 9 burpees

Metcon (AMRAP – Rounds and Reps)

15 min amrap

10 chin up

10 alternating lunges

10 push-ups

10 Box jumps

Everyday Athletes Now – CrossFit

Squat Clean (4×2 @70% paused at knee)

Squat Clean (7×1 @90%)

Back Squat (3×3 @85%)

Metcon (5 Rounds for reps)

EMOM 15

1: 20 db snatch (55/35)

2: 20 alternating pistols

3: 40 du

Everyday Athletes Now – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 25

50 air squats

30 hang Cleans (95/65)

10 strict hand stand push-ups

Metcon (Time)

5 rft

100′ farmers carry (ahah)

25 push-ups