Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

10 min

Ring muscle up(false grip) technique

Weighted Hip Bridges (5×8 ahap)

10 db bicep curl each round

Metcon (AMRAP – Rounds and Reps)

Amrap 15

15 kb swing

:30 plank

15 push-ups

30 sit-ups

Everyday Athletes Now – CrossFit

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Metcon (Time)

3 rounds

400m row

20 box step ups

Deadlift (5RM *touch and go)

Metcon (AMRAP – Reps)

Death by ring dips

1 dip min 1

2 dips min 2

3 dips min 3 etc until failure

Metcon (Time)

5am Wanted More Cardio

1000 Meter Row

800 Meter Run

20 Ring Dips

800 Meter Run

1000 Meter Row

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