Everyday Athletes Now – CrossFit

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Sumo Deadlift (5×4 AHAP)

Pull-ups (3×7 Strict)

Tempo 2:1

Metcon (Time)

For Time (25 Min Cap)

100′ Walking Lunge (40/25)

100 DU

50 DB Push Press

Run 800m

50 DB Push Press

100 DU

100′ Walking Lunge

Everyday Athletes Now – CrossFit

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Squat Clean and Jerk (x3 @70% EOMOM for 12 Min)

Romanian Deadlift (4×10)

Tempo 2:1

Metcon (Time)

For Time

25 DU

30 Bench Press (50%)

5CTB

25 DU

20 Bench Press

5CTB

25 DU

10 Bench Press

5CTB

Everyday Athletes Now – CrossFit

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Box Squat (10×2 @65%)

Metcon (Time)

For Time:

40-30-20

Deadlift (155/105)

Alternating Pistols

Calorie Row

Cash Out

Metcon (No Measure)

Sandbag Squats

3×15 (150/100)

Everyday Athletes Now – CrossFit

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Squat Snatch + 2 Hang Snatch (EOMOM for 14min)

Good Mornings (3×25(105/70))

Metcon (6 Rounds for reps)

Every 3:00 for 18min

10 ttb

10 clean and jerk (135/95)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 each Stretch

Hip Flexor

Frog stretch

Pigeon

Hamstring

Pec

Lat

DumbBell Row (5×10 each side AHAP)

20 Band Triceps between each set

Metcon (9 Rounds for time)

3x(3x300m) run

Jog/walk :90 between sprints

Rest 3:00 Between sets
*This should be ran at your PR 1 Mile tempo. If you have not ran a fastest 1 Mile, it shouldnt be a full out 300m sprint

Everyday Athletes Now – CrossFit

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Sumo Deadlift (10×3 @ 65% EMOM)

Glute-Ham Raises (4×6)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

40′ hand stand walk (20 shoulder taps)

12 db snatch (70/50)

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

burpee box jump over

sit ups

Everyday Athletes Now – CrossFit

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Power Clean + Push Jerk (5×5 @75%)

rest 2:00 between sets

Seated Dumbbell Press (4×8 AHAP)

Metcon (Time)

For Time:

70/50 cal on rower

75 pushups

50 thrusters (75/55)

25 bar muscle ups (ctb)

Everyday Athletes Now – CrossFit

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Box Squat (6×3 @ 80+%)

Split Squats (3×10 each side)

tempo 2:1

Metcon (Time)

4RFT

21 sumo dl high pull (95/65)

3 rope climbs

400m run