Everyday Athletes Now – CrossFit

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Metcon (Time)

10 rft

4 ohs(115/75)

8 pushups

12 double Db/kB clean(50/35)

Metcon (Time)

4rft

100’ farmers carry (70/53)

10 hand stand pushups

21ring dips

Rest:60

Everyday Athletes Now – CrossFit

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Squat Clean (heavy single)

Metcon (Time)

For time

5 rounds

max hang squat cleans @75%

bar facing burpees (30 – number of squat cleans

Pull-ups (8×7)

Everyday Athletes Now – CrossFit

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Front Squat (7×4 @80%)

Metcon (4 Rounds for distance)

Every 5:00 for 20:00

22 thrusters (115/75)

22 lateral burpee box jump overs

max distance row

Everyday Athletes Now – CrossFit

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Sumo Deadlift (3×4 AHAP)

Metcon (Time)

For time

60 box jump overs

10 c2b

10 deadlift (185/125)

rest :90

40 box jump overs

10 c2b

20 deadlift

rest :90

20 box jump overs

10 c2b

s0 deadlift

Everyday Athletes Now – CrossFit

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Metcon (Time)

For time:

18 snatch @75%

rest 3:00

12 snatch @80%

rest 3:00

6 snatch @85%

Metcon (Time)

for time

6 rope climbs

25 cal row

50 sump dlhp

25 cal row

6 rope climbs

Everyday Athletes Now – CrossFit

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Back Squat (Die set)

same as previous weeks

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Metcon (AMRAP – Reps)

AMRAP 10

50-40-30-20-10

burpees

du

Everyday Athletes Now – CrossFit

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Metcon (Time)

5RFT

500/450m row

15 Bench Press (135/95)

100′ walking lunge

Metcon (3 Rounds for reps)

AMRAP 4 x 3 rounds

6 front squat (185/125)

9 sit ups

12 ring dips

rest :90

Everyday Athletes Now – CrossFit

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Squat Snatch (Build to a heavy single)

Metcon (3 Rounds for reps)

3 Rounds

Max squat snatch @70%

subtract number of squat snatches from 40 and do that many lateral bar burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 wall balls

20 box jumps

10 strict pull ups

Everyday Athletes Now – CrossFit

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Front Squat (6×6 @75%)

Metcon (4 Rounds for reps)

Every 4:00 for 16:00

12 db box step overs (50/35)

20 deadlifts (185/125)

max du

Everyday Athletes Now – CrossFit

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Sumo Deadlift (4×3 AHAP)

Metcon (3 Rounds for reps)

AMRAP 5 x 3 rounds

20 alt pistols

15 pushups

10 power snatch (95/65)

rest 2:00

Overhead Squat (3x max reps @ 115/75 rest 3:00)