Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 4

30 Russian KB Swings (heavy)

30 Pushups

max distance row

then…

2:00 couch stretch

Back Squat (8×3 @60% EMOM)

Metcon (Time)

For time:

20 sandbag over shoulder

10 rope climbs(20 ground rope lifts)

Power Snatch (4×1 (80ish%))

Snatch Pull (4×1 (100ish%))

Everyday Athletes Now – CrossFit

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Push Press (4×4 @80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 OHS (135/95)

48 du

Metcon (Time)

4 RFT

100′ farmers carry(heavy)

20 wall balls(20/14)

20 pullups

rest :90

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10-12 min

Kipping work

Sumo Deadlift (3×3 (heavy but smooth))

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

400m run

20 pushups

30 ring rows

Everyday Athletes Now – CrossFit

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Back Squat (Work up to a heavy single around 90%)

Back Squat (5×3 @80%)

Squat Clean (7×1 @80-90%)

Metcon (3 Rounds for reps)

AMRAP 5 x3

100 du

100′ db lunge (50/35)

max rep hspu

rest :60

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 15

1k Row

50 sumo dlhp(115/75)

Max rep alt pistols

Metcon (5 Rounds for time)

5 Rounds

60 air squats

40 pushups

20 ctb(pullups)

rest 2:00

Everyday Athletes Now – CrossFit

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Snatch (6×3 @70-75%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

15 power cleans (135/95)

30/24 cal row

Pausing OverHead Squat (5×3 @70%)

Pause 3 Seconds at Bottom

Everyday Athletes Now – CrossFit

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Push Jerk (1RM)

Metcon (Time)

for time

20 power clean + jerk @80% jerk max

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 du

10 shoulder to overhead (115/75)

Everyday Athletes Now – CrossFit

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Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
2:00 rest between exercises

**scale to 70% max bench

Metcon (Weight)

3 rounds

25 band tricep pushdowns

15 db curls

Metcon (No Measure)

Bike sprint tabata

8 rounds

:20on/:10off

Everyday Athletes Now – CrossFit

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Clean (1RM then…)

Clean (AMRAP 5min @85%)

Metcon (3 Rounds for reps)

3 rounds

AMRAP 5min

:30 ropes

21 Deadlifts (185/135)

max rope climb in remaining time

rest 2:00