Everyday Athletes Now – CrossFit

Metcon (Time)

For time:

50 back squats 95/65

50 kbs

400m run

50 deadlifts 95/65

50 thrusters 95/65

200m run

50 shoulder to overhead

50 pull-ups

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Box Jumps (1×1 Max Height)

Metcon (Time)

For time:

40 db snatch(55/35)

20 Box Jump(24/20)

10 ttb

30 db snatch

20 Box Jump

10 ttb

20 db snatch

20 Box Jump

10 ttb

10 db snatch

20 Box Jump

10 ttb

Everyday Athletes Now – CrossFit

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Metcon (Time)

4 rounds

10 db push press

10 step ups

10 cal row

Shoulder Press (1RM)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

50′ walking lunges (35’s/20’s)

3 rope climbs (30 ring rows)

20/12 cal row

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Overhead Squat (3 attempts at max rep bodyweight )

Score is total reps over 3 sets

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (No Measure)

4 min

Max distance farmers carry(70/53)

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Back Squat (1RM)

Metcon (Time)

5rft

7 front squats (185/115)

100m run

10 kb swings

Rest :90

Metcon (AMRAP – Rounds)

Amrap 5

Max sets of 4 strict pull-ups

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Shoulder Press (2×10)

Then 5 reps every 3 minutes for 12 minutes

Warm-up (No Measure)

Low hang pause clean warmup 4×3 @50%

Hang Clean (x1 @90% every 2 minutes for 12 minutes)

Metcon (Time)

4rounds

20 ttb

12 barbell rows

Everyday Athletes Now – CrossFit

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Back Squat (3×3 @75%)

Metcon (3 Rounds for reps)

3 rounds

amrap 5

30/18 cal row

10 Power Cleans (185/125)

Max cal row

Rest 3:00

Metcon (No Measure)

Flutter kicks

12 rounds

:20/:10

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Split Jerk (5×3 @70%)

Metcon (Time)

5rft

200m run

30 du

9 hang squat cleans (115/80)

Metcon (Time)

21-18-15-12-9

Weighted sit-ups(25/15)

Weighted hip bridges(25/15)

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Front Squat (4×4 @70%)

Metcon (Time)

4rft

12 Power snatch (135/95)

12 overhead squats

12 ring dips

Metcon (Time)

6 rft

4 bar muscle ups(c2b)

12 single arm push press
One side per round on push press