Everyday Athletes Now – CrossFit

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Hang Power Clean (5×3 @80%)

Split Squats (4×8 each )

*Front foot elevated

*kb ahap

Metcon (AMRAP – Rounds and Reps)

Amrap 15

15 kb swings (53/35)

15 Burpees

15 air squats

15 push-ups

Durante Core (Time)

5 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– Rest 1 min –

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause low hang(below knee) snatch warmup 4×3 @50%

Hang Snatch (3 reps @70% every 2 minutes for 12 minutes)

Deadlift (3×3 heavy)

Metcon (AMRAP – Reps)

Amrap 12

Climbing:

3 sumo dl high pulls(115/85)

3 chest to bar

3 hand stand push-ups

6 sdlhp

6 chest to bar

6 hspu

9,9,9…

Cash Out

Pistols (6×12 )

Add weight if needed

Everyday Athletes Now – CrossFit

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Back Squat (5×5 @77.5%)

5 strict ring dips in between each set

Bench Press (3×5 ahap )

Metcon (AMRAP – Rounds and Reps)

Amrap 8

4 power cleans (185/135)

4 bar muscle ups (scale chest to bar)

Farmer’s Carry (7x 50′)

Everyday Athletes Now – CrossFit

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Shoulder Press (2×10)

Warm-up (No Measure)

Pause Power position warmup 4×3@ 50%

Hang Clean (1 rep every 2 minutes @90% for 12 min)

Metcon (No Measure)

4 rounds not for time

20 knees to elbows

10 barbell rows(ahap)

Everyday Athletes Now – CrossFit

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Front Squat (3×3 @90%)

Metcon (3 Rounds for reps)

3 rounds

Amrap 4:

30/24 cal row

20 kb swings (70/53)

Max hand stand push-ups

Rest 2:00

Metcon (No Measure)

Tabata flutter kicks

:20/:10

Metcon (3 Rounds for weight)

2 kb deadlift 3×20 (70/53)

Everyday Athletes Now – CrossFit

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Hang Power Clean (4×5 @70%)

Metcon (3 Rounds for reps)

Amrap 5

50/35 cal row

Amrap macho man(135/95)

Rest 5

Amrap 5

35/25 cal row

Amrap macho man(155/105)

Rest 5

Amrap 5

20/15 cal row

Amrap macho man(185/125)

Macho man – 3 power Cleans. 3 front squats. 3 push Jerks.

Everyday Athletes Now – CrossFit

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Back Squat (4×4 @85%)

3 strict pull-ups between sets

Metcon (Time)

5rft

7 front squats (135/95)

11 bar facing burpees

15 sit-ups

Push Press (3×10)

Single arm dumbbell*

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pause Power position snatch warmup 4×3 @50%

Hang Snatch (x1 @90% every two minutes for 12 minutes)

Deadlift (5×1 @85%)

Metcon (Time)

5 rft

2 rope climbs (scale: 15 ring rows)

14 alternating pistols

40 du

Everyday Athletes Now – CrossFit

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Becky (Time)

800m run

30 squat snatches (95/65)

400m run

30 hang Cleans (95/65)

200m run

30 back squats (95/65)

400m run

30 push-ups

800m run

30 pull-ups