Everyday Athletes Now – CrossFit

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Bench Press (1rm)

Barbell Row (4×8 ahap)

Metcon (AMRAP – Rounds and Reps)

Amrap 15

10 Box jumps

10 push-ups

20 step ups

20 alt db snatch (50/35)

Everyday Athletes Now – CrossFit

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Squat Clean (Build to a 1RM)

Metcon (Time)

For time

60 one arm db clean and jerk(50/35)

50 push-ups

40 alternating db squat snatch

30 hand stand push-ups

20 db ohs

10 hand stand pushups

25 min cap

Everyday Athletes Now – CrossFit

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Front Squat (7×1 @90%)

Split Jerk (7×1 building)

Metcon (Time)

For time

100 front squats (135/95)

Every break complete 10 hand stand pushups

Everyday Athletes Now – CrossFit

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Snatch (x1 @80% every :30 for 6 min )

Metcon (Time)

3 rft

12 hang Power snatch (135/95)

12 push press

12 bar facing burpees

Rest :60

Split Squats (3×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 rounds

1:00 double under work

1:00 rest

Bench Press (5×3 ahap)

15 band pull aparts between each set

Metcon (AMRAP – Rounds and Reps)

Amrap 15

30 alternating walking lunge

10 inch worms

30 alternating step ups

100′ overhead plate carry (45/25)

Everyday Athletes Now – CrossFit

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Clean and Jerk (5×5 tng ahap)

Metcon (Time)

For time

9 Power clean(185/115)

9 front squat

9 push jerk

27 sit ups

6 Power Cleans

6 front squat

6 push jerk

18 sit ups

3 Power Cleans

3 front squats

3 push Jerks

9 sit ups