Everyday Athletes Now – CrossFit

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Metcon (Time)

Partner wod:

400m run with 53#/70#kb ( Partners may switch at any time during run)

75 back squats (135/95)

100 pullups

75 box jump overs

100 DB snatch 35/50

75 Cal row

100 wall balls

*One partner must hold top of deadlift with barbell while other partner doing wall balls. 400 m run with kb 53#/70#

Everyday Athletes Now – CrossFit

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Metcon (10 Rounds for weight)

EMOM 10

1 squat clean and jerk(135/105)

6 bar facing Burpees

Try to add weight each round

Metcon (AMRAP – Rounds and Reps)

Amrap 15

50′ walking db lunge(50/35)

3 rope climbs (scale:20 ring rows)

20/12 calorie row

Metcon (AMRAP – Rounds)

Amrap 5

Max sets of 3 strict hand stand push-ups

Everyday Athletes Now – CrossFit

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Shoulder Press (Find 1 rep max)

Back Squat (Find 1 rep max)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Everyday Athletes Now – CrossFit

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Metcon (Time)

For time

10 thrusters (75/45)

8 thrusters (95/65)

6 thrusters (115/85)

4 thrusters (135/95)

2 thrusters (155/115)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Everyday Athletes Now – CrossFit

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Metcon (AMRAP – Rounds)

Amrap 5

Max sets of 3 hand stand push-ups

Sumo Deadlift (Work up to a heavy single)

Metcon (AMRAP – Rounds and Reps)

Amrap 20

15 push-ups

15 ring rows

15 air squats

15 sit-ups

250m Row

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Power Clean (5×5 70%)

Split Jerk (5×5 70%)

Push Press (3×5 70%)

Metcon (Time)

For time:

15-10-5

KB swing (53/35)

Ttb

800m wall ball run (20/14)

5-10-15

Kb swing (53/35)

Ttb