Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Lunges

10 Empty Bar OHS

10 Push-Ups

Back Squat (4×4 @ 82.5%)

Metcon (Time)

40 Alternating DB Snatch 50/35

25 HSPU

20 DB Facing Burpees

30 Alternating DB Snatch 50/35

20 HSPU

20 DB Facing Burpees

20 Alternating DB Snatch 50/35

15 Strict HSPU

20 DB Facing Burpees

10 Alternating DB Snatch 50/35

10 Strict HSPU

20 DB Facing Burpees

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 5:00

10 Hang Power Cleans

20 Double Unders

:30 Dead Hang

Power Clean (EMOM 8 x3@75%)

Metcon (3 Rounds for reps)

AMRAP 5 Minutes x 3

30 Overhead Squats 95/65lbs

30 Box Jump Overs 24/20″

Max Distance Row in Remaining Time

Rest 2:00 Between Rounds

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

Steady Through

20 Calorie Row

20 Medball Cleans 20/14lbs

20 Empty Bar Push Press

Back Squat (5×5 @72%)

Metcon (Time)

4 Rounds

5 Chest to Bar Pull Ups

5 Hang Power Cleans 185/125lbs

Rest 3:00

3 Rounds

10 Chest to Bar Pull Ups

10 Hang Power Cleans 155/105lbs

Rest 3:00

2 Rounds

15 Chest to Bar Pull Ups

15 Hang Power Cleans 135/95lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

Then

EMOM For 6:00

5 Strict Pull Ups

10 Empty bar Thrusters

Hang Power Clean (6×3 @70%)

Metcon (4 Rounds for reps)

Every 3:30 for 14:00 (4 rounds)

12 barbell rows 135/95

100m run

4 Power Snatches 135/95

Romanian Deadlift (3×10 moderate weight)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Run 400m

Then

EMOM For 6:00

5 Strict Pull Ups

10 Empty bar Thrusters

Hang Power Clean (6×3 @70%)

Metcon (4 Rounds for reps)

Every 3:30 for 14:00 (4 rounds)

12 barbell rows 135/95

100m run

4 Power Snatches 135/95

Romanian Deadlift (3×10 moderate weight)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit then…

3 Rounds

10 Alt. DB Snatch

10 Jump Squats

Back Squat (3×3 @85%)

Metcon (Time)

4 Rounds

Row 500m

20 Sit Ups

24 S-Arm DB Hang Clean and Jerk 50/35lbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Pushup Technique

Squat Clean and Jerk

10 Squat Clean & Jerk @70%

Rest :60

8 Squat Clean & Jerk @72.5%

Rest :60

6 Squat Clean & Jerk @75%

Push Press (3×6 AHAP)

Push Press (3×6 AHAP)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

11 DB Snatch (35/25)

11 push ups

100ft bear crawl

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Band Circuit

2 Rounds

15 Empty bar RDLs

20 Knees to Elbows

25 Calorie Row

Back Squat (4×4 @80%)

Metcon (Time)

20 Double Unders

20 HSPU

10 Rope Climbs

40 Double Unders

20 HSPU

8 Rope Climbs

60 Double Unders

20 HSPU

6 Rope Climbs

80 Double Unders

20 HSPU

4 Rope Climbs

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 6:00

Row 150m

10 Box Jumps

10 DB Thrusters

Power Snatch (x9 TNG every 4:00 for 12:00)

Metcon (4 Rounds for reps)

AMRAP 2:00 x 4

10 Thrusters 95/65lbs

3 Muscle Ups (c2b)

Rest 2:00 Between AMRAPs

Glute-Ham Raises (3×10)

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

2:00 Goblet Squat Hold

Then

3 Rounds

5 pull-ups

10 Air Squats

Run 200m

Back Squat (5×5 @70%)

Metcon (Time)

3 Rounds

300m Run

25 Pull Ups

20 Step Through Lunges