Everyday Athletes Now – CrossFit

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Metcon (3 Rounds for weight)

Min 0-5: build to a moderate set of 5 RDL

Min 6-10: build to a heavy set of 3 sumo deadlift

Min 11-15: build to a heavy single of conventional deadlift

*after each final set of deadlift complete one set of max unbroken handstand push-ups

Metcon (Time)

4 rft

100′ db walking lunges(50/35)

15 deadlifts (185/135)

15/10 cal row

Everyday Athletes Now – CrossFit

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Metcon (Time)

For time (20 min cap)

100 du

10 ring muscle ups(seated ring mu)

80 du

8 rmu

60

6

40

4

20

2

Metcon (AMRAP – Rounds and Reps)

Amrap 18

200m run

16/12 cal row

12 ctb

8 db snatches(50/35)

Everyday Athletes Now – CrossFit

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Metcon (Weight)

7 sets building weight

Clean pull

Hang squat clean

Push press

Squat clean thruster

Squat Clean Thruster (x1 building weight EMOM 10)

Metcon (Time)

For time

21 lateral barbell Burpees

21 Power Cleans (135/95)

15 lateral barbell Burpees

15 hang squat cleans

9 lateral barbell Burpees

9 thrusters

Everyday Athletes Now – CrossFit

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Front Squat (3rm)

Metcon (6 Rounds for reps)

Amrap 3

Max clean and jerk (95/65)

Rest 3:00

Amrap 3

Max bar muscle up

Rest 3:00

Amrap 2

Max ohs

Rest 2:00

Amrap 2

Max ctb

Rest 2:00

Amrap :90

Max thrusters

Rest :90

Amrap :90

Max pull ups

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Warm-up (No Measure)

2 rounds

Hip circle walks x12

Hip circle clams x12

Hip circle bridge x12

Hip circle squats x12

Deadlift (5rm tng)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30 kb swings (53/35)

200m run

30 db push press(40/25)

250m row

Everyday Athletes Now – CrossFit

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here