Everyday Athletes Now – CrossFit

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Shoulder Press (3RM)

Back Rack Lunge (3x8each)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

4 power snatch (135/85)

8 Ring Dips

12 box jump overs

Everyday Athletes Now – CrossFit

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Hang Snatch (Find 2RM)

Metcon (AMRAP – Reps)

AMRAP 6

3 bar facing burpees

3 shoulder to oh (135/95)

6

6

9

9

Metcon (AMRAP – Reps)

3 round

max ttb

rest 2:00 between rounds

Everyday Athletes Now – CrossFit

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Hang Clean (x2 @85% every 2 min for 12 min)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Squat Snatch (135/95)

18/12 cal row

Sots Press (5×5)

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @90+%)

Zercher Squat (3×10)

6 glute-ham raises each round

Metcon (3 Rounds for reps)

AMRAP 5 x3rounds

1 round DT

1 round Cindy

Rest 2:00 between AMRAPs

DT: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (155/105)

Cindy: 5 Pullups, 10 Pushups, 15 air squats

Everyday Athletes Now – CrossFit

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Front Rack Lunge (4×6 each leg)

:30 plank each round

Back Squat (4×4 @90%)

Metcon (Time)

4 RFT

20/15 cal row

25 db snatch (50/35)

15 ring dips

Everyday Athletes Now – CrossFit

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Hang Snatch (x2 @85% every 2 min for 12 min)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 burpee box jump overs

6 db box step overs (35/20)

6 bench press (125/75)

Deadlift (4×2 heavy)

Everyday Athletes Now – CrossFit

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DB Front Rack Lateral Squats (4×5 each leg)

10 ring pushups each round

Back Squat (5×5 @80%)

Bench Press (5×5 AHAP)

press grip

Metcon (AMRAP – Rounds)

AMRAP 7

as many sets of 6 unbroken pull-ups